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30-Minute Pumpkin Black Bean Chili

Fall in a bowl, vegetarian on purpose: pumpkin puree melts into the broth for a silky, creamy body — black beans, fire-roasted tomatoes, and smoky spices, all in one pot — 30 minutes, about 18g protein per serving (estimated).
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 6 servings

Ingredients
  

  • 2 tablespoons olive oil
  • 1 large yellow onion diced
  • 1 red bell pepper diced
  • 4 cloves garlic minced
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 (15 oz) can pumpkin puree plain — not pumpkin pie filling
  • 2 (15 oz) cans black beans drained and rinsed
  • 1 (15 oz) can kidney beans drained and rinsed
  • 1 (28 oz) can fire-roasted crushed tomatoes
  • 2 cups low-sodium vegetable broth
  • 1 tablespoon brown sugar optional, balances the tomatoes
  • 1 1/2 teaspoons kosher salt plus more to taste
  • 1/2 teaspoon black pepper
  • 1 lime juiced
  • Sour cream, chopped fresh cilantro, lime wedges, diced avocado, and crumbled cotija (optional) for serving

Equipment

  • Large Dutch oven or heavy-bottomed pot with lid
  • Wooden spoon or spatula

Method
 

  1. Heat the olive oil in a large Dutch oven over medium heat. Add the onion and bell pepper; cook until softened and the onion is translucent, about 5 minutes.
  2. Add the garlic, chili powder, cumin, smoked paprika, and oregano; cook, stirring constantly, until fragrant and the spices darken slightly, about 1–2 minutes. Don't let the garlic burn.
  3. Stir in the pumpkin puree until it coats the vegetables — it will look pasty at first, then loosen as the tomatoes go in. Add the fire-roasted crushed tomatoes and the vegetable broth, scraping up any browned bits.
  4. Stir in the black beans, kidney beans, brown sugar (if using), salt, and pepper. Bring to a lively simmer, then reduce the heat to medium-low and cook, partially covered, 15 minutes, stirring occasionally. The pumpkin melts into the sauce as it simmers.
  5. Mash about a cup of the chili against the side of the pot with the back of a spoon (or a quick 2–3 pulses with a potato masher) for a thicker body. Stir in the lime juice and taste — add more salt or a pinch of brown sugar if the tomatoes taste sharp.
  6. Ladle into bowls and set out sour cream, cilantro, lime wedges, avocado, and cotija (if using) so everyone finishes their own.

Notes

Food safety: Refrigerate within 2 hours; reheat to 165°F. Use plain pumpkin puree, not pie filling. Beans should be drained/rinsed. Leftovers 4 days refrigerated / 3 months frozen. Vegetarian (vegan as written without dairy toppings). Protein ~18g/serving estimated from USDA FoodData Central; not lab-tested.