Assessment
Four-Bean & Pumpkin Chili
Dotdash Meredith
This vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste.
Prep/Cook Time: 1 Hour 15 Minutes, Servings: 8
Ingredients
- 1 tablespoon extra-virgin olive oil
- 3 cups chopped onion
- 1½ cups chopped carrot
- 3 large cloves garlic, minced
- 4 cups low-sodium vegetable broth
- 3 cups diced pumpkin or butternut squash
- 1 28-ounce can no-salt-added crushed tomatoes
- 4 15-ounce cans low-sodium beans, such as black, great northern, pinto and/or red, rinsed
- 3 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon ground cinnamon
- ¾ teaspoon salt
- ¼ teaspoon cayenne pepper, or to taste
- Diced onion, sliced jalapeños, Cotija cheese and/or pepitas for garnish
Directions
- Heat oil in a large pot over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Reduce heat to medium, add carrot and continue cooking, stirring often, until the vegetables are soft, 4 to 5 minutes more. Add garlic and cook, stirring, for 1 minute.
- Stir in broth, scraping up any browned bits, and bring to a boil over high heat. Add pumpkin (or squash), tomatoes, beans, chili powder, cumin, cinnamon, salt and cayenne (if using). Cover and return to a boil. Reduce heat to maintain a gentle simmer and cook, uncovered, until the pumpkin (or squash) is tender, about 30 minutes.
- Serve garnished with onion, jalapeños, cheese and/or pepitas, if desired.
Nutritional Information
Per Serving: 276 Calories, Total Fat: 3 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Carbohydrates: 49 g, Fiber: 17 g, Total Sugars: 10 g, Added Sugars: 0 g, Protein: 14 g, Sodium: 509 mg, Potassium: 1072 mg, Folate: 31 mcg, Calcium: 163 mg
© Dotdash Meredith. All rights reserved. Used with permission.
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