Pumpkin Chili
This pumpkin chili is delicious and nutritious! High in protein, iron, and magnesium, the pumpkin puree creates a silky texture to the chili broth.
Servings: 6 people
Ingredients
- 1 tablespoon olive oil
- 1 pound lean ground beef 90/10 or 93/7 recommended
- 1 shallot, diced
- 1 red bell pepper, diced
- 4 cloves garlic, minced
- 2 tablespoons mild chili powder
- 1 tablespoon ground cumin
- 1 teaspoon smoked paprika
- 2 teaspoons kosher salt
- 15 ounce can pumpkin puree
- 15 ounce can black beans drained and rinsed
- 28 ounce can diced tomatoes
- 1½ - 2 cups low-sodium beef broth or bone broth
- 5 ounces fresh spinach, roughly chopped
- ½ cup roasted pumpkin seeds
Instructions
- Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Add ground beef, breaking it up with a wooden spoon, until browned, 6-7 minutes.
- Reduce heat to medium. Add the diced shallot and bell pepper to the pot. Sauté for 4-5 minutes until softened. Stir in the minced garlic, chili powder, cumin, smoked paprika, and salt. Cook for 1 minute until fragrant.
- Pour in the pumpkin puree, diced tomatoes with their juices, rinsed black beans, and beef broth. Stir well. Bring to a low boil, then turn the heat to low, cover, and gently simmer for at least 20 minutes (or up to several hours) to allow the flavors to meld.
- Remove the lid and stir in the chopped spinach until wilted. Taste and adjust seasonings if desired. Ladle chili into bowls and top generously with pumpkin seeds.
Notes
- Substitutions - Ground turkey can be substituted for beef. Vegetable or chicken broth can be used in place of beef broth, and spinach can be omitted for a more traditional-style chili. Using bone broth can increase the protein content.
- Pumpkin puree - Do not buy pumpkin pie filling. Just plain pumpkin puree. I like Libby or non-organic brands as I find the flavor and texture to be much smoother and more flavorful.
Nutrition
Calories: 352kcal | Carbohydrates: 35g | Protein: 30g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 0.3g | Cholesterol: 47mg | Sodium: 1183mg | Potassium: 1339mg | Fiber: 12g | Sugar: 7g | Vitamin A: 14994IU | Vitamin C: 49mg | Calcium: 140mg | Iron: 8mg
