This Healthy Pumpkin Chili is the perfect meal for when you need something cozy and nourishing. Packed with ground beef, pumpkin puree and spices, this hearty chili feels like a big hug in a bowl!
Chili always feels like the perfect meal this time of year. It’s hearty, cozy and deeply satisfying. Plus I always love a bowl that I can add some of my favourite toppings to. But if you haven’t tried adding pumpkin to your chili, you are in for a treat!
Now I know pumpkin puree and pumpkin pie spice aren’t ingredients typically used in chili, but trust me on this one! The pumpkin helps to make this dish more rich and creamy and has a subtle sweetness that balances out the rest of the spices.
Besides being the perfect comfort food, this dish is definitely nutritionist approved! The pumpkin puree is a great way to sneak in extra veggies, fibre and nutrients, but this dish is also loaded with protein and gut supporting nutrients from the bone broth. A delicious and balanced meal!
Ingredient notes
- Ground beef: you can also use ground chicken or turkey. For the most nutrients, I recommend choosing grass-fed/grass-finished beef if you can.
- Yellow onion and garlic: help to build deep flavour in the chili.
- Jalapeño: completely optional but a great addition if you like some heat!
- Bell pepper: I prefer green or red, but any colour will work.
- Spices: we’re using chili powder, ground cumin, smoked paprika and pumpkin pie spice (I prefer to make my own) to add deep, warming flavours to the chili. You can definitely play around with the amounts until you reach your desired taste.
- Pumpkin puree: I’ve made this recipe with both canned and homemade pumpkin puree and find they both work great. If using homemade, you’ll want around 2 cups of puree.
- Beef bone broth: acts as the liquid for the chili, however it also adds extra flavour, protein and gut supporting nutrients.
- Black beans: for more protein and texture. Make sure to drain and rinse well before adding to the pot.
- Canned tomatoes: For the best flavour, I prefer to use whole San Marzano tomatoes and crush or chop them by hand, however you can also use a can of diced tomatoes.
How to make the perfect pumpkin chili
Step One: Heat some oil in a dutch oven or large pot over medium heat. Add the onion and sauté for around 5 minutes, or until the onions are soft and translucent.
Step Two: Add the ground beef and break it up with a wooden spoon. Cook until the beef is browned.
Step Three: Add garlic, jalapeño, spices, salt and pepper. Stir well and cook for about 1 minute until fragrant.
Step Four: Add remaining ingredients and bring the chili to a low boil. Reduce to a simmer, cover and allow to cook for 45 minutes or so, stirring occasionally. If it becomes too thick, you can add some more broth or water to thin it out.
Step Five: Near the end of cooking, taste and adjust salt or seasonings to your liking. Add to a bowl and top with your favourite toppings!
What to serve with this chili
- Toasted sourdough, cornbread or tortilla chips
- A starch like quinoa or rice
- Sour cream or unsweetened greek yogurt
- Shredded cheese or feta
- Sliced jalapeños
- Cilantro, parsley or green onion
- Avocado
Healthy Pumpkin Chili
Ingredients
- 1 tbsp avocado oil
- 1 medium yellow onion diced
- 1 lb ground beef preferably grass-fed/grass-finished
- 3 large cloves garlic minced
- 1 jalapeño seeds and ribs removed, diced (optional)
- 1 large bell pepper diced
- 2 tbsp mild chili powder
- 2 tsp ground cumin
- 1 tsp each smoked paprika and dried oregano
- 1.5 tsp pumpkin pie spice
- 1.5 tsp sea salt or to taste
- 1/2 tsp ground black pepper
- 15 oz can pumpkin puree
- 1 cup beef bone broth plus more as needed
- 15 oz can black beans, drained and rinsed
- 28 oz can whole tomatoes chopped or crushed by hand, do not drain (see notes)
Toppings (optional)
- greek yogurt or sour cream
- green onion, chopped
- fresh cilantro
Instructions
- Heat oil in a Dutch oven or large pot over medium heat. Add the onion and sauté for around 5 minutes, or until soft and translucent.
- Add the ground beef and break it up with a wooden spoon. Cook for 6-7 minutes, until the beef is browned, stirring occasionally. Drain off the excess fat, if needed.
- Add garlic, jalapeño (if using), bell pepper, spices, salt and pepper. Stir well and cook for about 1 minute until fragrant.
- Add the remaining ingredients and bring to a low boil. Reduce to a simmer, cover, and allow to cook for 45 minutes, stirring occasionally. If the chili becomes too thick, add additional broth or water.
- Near the end of cooking, taste and adjust salt or seasonings to your liking.
- Add to bowls and top with desired toppings. Enjoy!
