Easy Pumpkin Chili Recipe

I’m excited to share my Pumpkin Chili — a cozy, bold pot of chili that sneaks in real pumpkin so you get extra nutrition and a subtle, pleasant sweetness without turning it into “pumpkin soup.” It keeps the classic chili vibes (tomatoes, spices, beans, and meat) but becomes a touch saucier, richer, and lighter all at once — perfect for a chilly night with cornbread.

Level: Easy
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Yield: ~6 servings (about 1¼ cups each)
Cuisine: American / Comfort

The idea of putting pumpkin in chili might sound odd at first, but trust me — it works. I add pumpkin puree to many savory dishes because it blends into sauces smoothly, adds body, and gives a mild earthy sweetness that plays nicely with chili spices. This recipe is simple: sauté aromatics, brown the meat, add beans/tomatoes/pumpkin and spices, then simmer so everything mellows and gets cozy together. It’s forgiving, adaptable, and a great way to stretch a single pot into lots of satisfying bowls.

Description

This Pumpkin Chili keeps the things you love about classic chili — savory tomato base, warming spices, and hearty beans — and lightly dresses them with pumpkin for extra texture and subtle sweetness. Expect:

• A thick, saucy chili rather than a thin stew
• Deep, spiced flavor from chili powder, smoked paprika and cumin
• Extra fiber and body from pumpkin and beans
• Easy swaps to make it vegetarian, vegan, or use other meats
• Great for topping with cheese, sour cream, or crunchy tortilla chips

Ingredients

Chili

• 2 cloves garlic, minced
• 1 yellow onion, diced
• 2 Tbsp olive oil
• 1 lb (450 g) ground beef (see vegetarian/other-meat notes below)
• 1 (15 oz) can kidney beans, drained and rinsed
• 1 (15 oz) can black beans, drained and rinsed
• 1 (15 oz) can petite diced tomatoes (with juices)
• 1 (15 oz) can pumpkin purée (plain, not pie filling)
• 5 Tbsp tomato paste (about 1/2 of a 6 oz can)
• 2 cups water (or broth for more flavor)

Chili Seasoning

• 1 Tbsp chili powder
• 1/2 tsp smoked paprika
• 1 tsp ground cumin
• 1/4 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp freshly cracked black pepper
• 1 tsp salt (adjust to taste)

Directions

1. Prep: Mince the garlic and dice the onion. Open and drain the cans. Measure spices so they’re ready.
2. Sauté aromatics: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and cook until soft, about 4–5 minutes. Stir in the minced garlic and cook 30–60 seconds until fragrant.
3. Brown the meat: Add the ground beef to the pot. Break it up with a spoon and cook until no pink remains and it’s nicely browned.
4. Add beans & tomatoes: Stir in the drained kidney beans, black beans, and the diced tomatoes with their juices.
5. Add pumpkin & tomato paste: Mix in the pumpkin purée and tomato paste until they’re evenly incorporated.
6. Add liquid & spices: Pour in the 2 cups water and add the chili seasoning (all spices). Stir well so everything is evenly coated.
7. Simmer: Cover the pot and bring the chili up to a gentle simmer. Reduce heat so it keeps a low simmer and cook, stirring occasionally, for 30 minutes. This is important — the chili needs time for the flavors to blend and for the pumpkin to settle into the sauce.
8. Taste & adjust: After simmering, taste and add more salt, chili powder (for heat), smoked paprika (for smokiness), or a pinch of brown sugar if you want a touch more sweetness — though the pumpkin usually removes the need for extra sugar.
9. Serve: Ladle into bowls and top as you like (see Serving Ideas).

Process Details

• Why simmer? Right after you add everything the flavors are sharp and disconnected. Simmering lets spices “bloom” and marry with the tomato and pumpkin so the chili tastes rounded and deep.
• Why pumpkin? Pumpkin adds body and a hint of sweetness without changing the chili into a sweet dish. It helps the chili feel more saucy and slightly lighter on the palate.
• Why drain beans? Drained (and rinsed) beans prevent the chili from getting too starchy or cloudy and lets you control the salt and sauce thickness.

Tips for Success

• Don’t taste too early. The pot will taste better after a long simmer; initial bites can be misleading.
• Adjust heat carefully. Chili powder brands vary — if you’re sensitive to spice, start with a little less and add more after simmering. (Many people find store-brand chili powder to be mild.)
• Make it vegetarian/vegan: Swap the beef for an extra can of beans, 1–2 cups cooked lentils, crumbled tempeh, or a ground-meat substitute. Use vegetable broth instead of water for added depth.
• Swap the meat: Try ground turkey for a lighter version or Mexican chorizo for a smoky, spicy twist — both work well with pumpkin.
• Add jalapeño or chipotle if you want more heat and smokiness — sauté diced jalapeño with the onions or stir in a chopped chipotle in adobo.
• Thicken or thin: Simmer uncovered a bit longer to thicken; add a splash more water or broth if it’s too thick.

Serving Ideas

• Top with shredded cheddar, a dollop of sour cream, sliced green onions, and crushed tortilla chips.
• Serve with warm cornbread (classic pairing) or over rice for a heartier bowl.
• Garnish with chopped cilantro and lime wedges for brightness.
• For a lighter topping, add plain Greek yogurt and extra chopped raw veggies.

Nutrition Info (Approximate per Serving)

(Reported estimate for 1.25 cups)

• Calories: ~431 kcal
• Carbohydrates: ~39 g
• Protein: ~24 g
• Fat: ~21 g
• Fiber: ~14 g
• Sodium: ~1131 mg

My Pumpkin Chili is a simple, cozy way to bring pumpkin into savory cooking — it adds texture and a hint of sweetness while keeping all the hearty, spicy comfort of classic chili. It’s forgiving, quick to make, and easy to adapt whether you want it vegetarian, lighter with turkey, or smoky with chorizo. Make a big pot, simmer it slow, and enjoy a bowl with cornbread or your favorite toppings.