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Pumpkin Chili

Savory Pumpkin Chili: A Warm Hug in a Bowl

This savory Pumpkin Chili is a warm hug in a bowl, combining pumpkin puree and spicy Italian sausage for a comforting autumn dish.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 6 bowls
Course: Soups
Cuisine: American
Calories: 320

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Can substitute with avocado oil.
  • 1 pound Ground Spicy Italian Sausage Substitute with ground turkey or a meat alternative.
  • 1 Onion White or yellow onion also works.
  • 1 Red Bell Pepper Green bell pepper can be used instead.
  • 3 cloves Garlic Can use garlic powder (1/4 tsp per clove).
For the Spices
  • 1 tablespoon Ground Cumin Caraway seeds could work as a substitute.
  • 2 tablespoons Chili Powder Adjust according to heat preference.
  • 1 teaspoon Kosher Salt Sea salt or table salt can be used.
  • 1 teaspoon Ground Black Pepper
  • 1 teaspoon Ground Cinnamon Nutmeg can be substituted.
For the Body
  • 1 can (14.5 oz) Fire-Roasted Tomatoes Regular diced tomatoes can be used.
  • 1 can Kidney Beans Any firm bean can be used.
  • 1 can Black Beans Feel free to change it up with your favorite variety.
  • 1 cup Pumpkin Puree Canned or homemade can be used.
  • 2 cups Chicken Broth Use vegetable broth for a vegetarian version.
For Garnishing
  • 1/4 cup Roasted Pumpkin Seeds Optional.
  • 1/2 cup Sour Cream A great touch for serving.
  • 1 cup Shredded Cheddar Cheese Choose a dairy-free version for an alternative.
  • 1 whole Avocado Perfect for added flavor.

Equipment

  • Dutch oven

Method
 

Step-by-Step Instructions
  1. In a large Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add 1 pound of ground spicy Italian sausage and cook for 8–10 minutes until browned. Remove sausage and set aside.
  2. In the same pot, add 1 diced onion and 1 diced red bell pepper. Sauté for 10–12 minutes until they soften and onion is translucent.
  3. Stir in 3 minced garlic cloves, 1 tablespoon of ground cumin, 2 tablespoons of chili powder, and sprinkle of kosher salt and black pepper. Cook for 30 seconds until fragrant.
  4. Add a 14.5-ounce can of fire-roasted tomatoes, 1 can of kidney beans, 1 can of black beans, and 1 cup of pumpkin puree. Pour in 2 cups of chicken broth and mix in the sausage.
  5. Bring mixture to a gentle boil over medium-high heat. Reduce heat to medium-low, cover and simmer for 20 minutes.
  6. Taste the chili and adjust seasoning with additional salt, pepper, or chili powder as needed.
  7. Ladle the Pumpkin Chili into bowls and garnish with roasted pumpkin seeds, sour cream, shredded cheddar cheese, or avocado.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 34gProtein: 18gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 40mgSodium: 810mgPotassium: 700mgFiber: 10gSugar: 5gVitamin A: 800IUVitamin C: 20mgCalcium: 100mgIron: 4mg

Notes

Allow your Pumpkin Chili to rest for hours or overnight to enhance flavors. Use cooked, canned beans to save time.

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