Pumpkin Chili

Pumpkin is the star of this belly-warming vegetarian chili that has only 96 calories per serving!

Pumpkin Chili
5 from 1 vote

Pumpkin Chili

Pumpkin is the star of this belly-warming vegetarian chili that has only 96 calories per serving!

Course Main Course
Cuisine American
Keyword pumpkin chili
Prep Time 15 minutes
Cook Time 49 minutes
Total Time 55 minutes
Servings 8 servings, approx. 1½ cups each
Calories 94 kcal
Author Openfit


  • 1 tsp. olive oil
  • 1 medium onion chopped
  • 1 medium red bell pepper chopped
  • 1 medium carrot sliced
  • 2 cloves garlic finely chopped
  • sea salt (or Himalayan salt) and ground black pepper to taste; optional
  • 1 Tbsp. ground chili powder
  • ½ tsp. ground cumin
  • 2 cups low-sodium organic vegetable broth
  • 1 (14.5-oz.) can diced tomatoes
  • 1 (15-oz.) can kidney beans drained, rinsed
  • ½ cup pure pumpkin puree
  • 4 cups cubed raw pumpkin (½-inch cubes)
  • 8 Tbsp. reduced-fat (2%) plain Greek yogurt optional
  • 2 Tbsp. chopped fresh flat leaf (Italian) parsley for garnish; optional


  1. Heat oil in large saucepan over medium-high heat.

  2. Add onion, bell pepper, and carrot; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.

  3. Add garlic; cook, stirring frequently, for 1 minute.

  4. Season with salt and pepper if desired.

  5. Add chili powder, cumin, broth, tomatoes, beans, and pumpkin puree; cook, stirring occasionally, for 15 to 20 minutes.

  6. Add raw pumpkin; cook, stirring occasionally, for 10 to 15 minutes, or until pumpkin is soft.

  7. Top each serving with 1 Tbsp. yogurt and a sprinkle of parsley if desired.

Recipe Notes

The Nutrition Facts box below provides estimated nutritional information for this recipe.

Nutrition Facts
Pumpkin Chili
Amount Per Serving (1.5 cups)
Calories 94 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 299mg 12%
Total Carbohydrates 17g 6%
Dietary Fiber 4g 16%
Sugars 7g
Protein 5g 10%
* Percent Daily Values are based on a 2000 calorie diet.