Vegetarian Recipe: Pumpkin Chili (2024)

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Anne Wolfe Postic

Anne Wolfe Postic

Anne Postic writes about cooking for her family on The Kitchn. She lives in Columbia, South Carolina with her husband and three very handsome sons. She loves talking cooking, travel, parenting and art, though not necessarily in that order.

updated Jan 29, 2020

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Vegetarian Recipe: Pumpkin Chili (1)

Serves8 to 10

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Vegetarian Recipe: Pumpkin Chili (2)

This recipe happened because my favorite cooking reference, Google, totally failed me. It was Halloween and I was inspired. Pumpkin chili was on the menu. One of our children was a vegetarian and it seemed like a wonderful, hearty solution. But I had no recipe and Google was no help. I even looked through actual cookbooks. Every version I found contained meat, pumpkin purée, or both. My vision was a meat-free dish with chunks of pumpkin. Goshdarnit, the pumpkin chili was happening, recipe or not. I decided to wing it.

But I’m sort of a chicken, so I called my friend Gabrielle, an actual chef with lots of experience in vegetarian kitchens, to ask if my idea was gross. I mean, if you can’t find it on Google, maybe there’s a reason. She thought it would work, and even responded with some enthusiasm, so I went for it. I added turnips for flavor and to lighten up the dish just a little. (I was also going through a turnip phase, and pretty much added turnips to everything.) The chili turned out to be a hit with everyone. Even the kids like it, and I’m glad to get something healthy into their stomachs before the onslaught of candy.

Over the years, I’ve kept track of what went into the pot. The first time, I was sipping a little celebratory Halloween bubbly while I cooked, so the recipe wasn’t exactly precise. Since then, pumpkin chili is our regular Halloween night meal, and we invite people to drop in for a bowl and help us hand out candy.

Our meat-eating friends never notice the lack of animal protein in my pumpkin chili. It can easily be made vegan, too, by adding extra olive oil to replace the butter, and serving dairy-free toppings in place of the cheddar cheese and sour cream, or skipping them entirely.

The chili is also gluten-free, although you should check your ingredients just in case. (Some broths, canned goods, and tomato paste can have sneaky gluten.) Speaking of broth, feel free to substitute chicken broth or whatever you have on hand if you aren’t vegetarian. Heck, you can even crumble a little bacon over the top.

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Pumpkin Chili

Serves 8 to 10

Nutritional Info

Ingredients

  • 1

    (3-pound) pie pumpkin, or other orange-fleshed squash such as butternut, Red Kuri, or Golden Hubbard

  • 8 tablespoons

    (1/2 cup) unsalted butter

  • 1/2 cup

    olive oil

  • 1/2 cup

    finely ground cornmeal

  • 2

    medium turnips (about 12 ounces total)

  • 2

    medium red bell peppers, chopped

  • 1

    large onion, chopped

  • 6

    cloves garlic, minced

  • 2 tablespoons

    tomato paste

  • 4 cups

    low-sodium vegetable broth

  • 2

    (10-ounce) cans diced tomatoes with green chilies, such as Rotel

  • 2

    (16-ounce) cans chili beans, drained

  • 2 cups

    frozen corn kernels

  • 1 tablespoon

    chili powder

  • 1 teaspoon

    ground cinnamon

  • 1 teaspoon

    ground cumin

  • Several dashes vegetarian Worcestershire sauce

  • Salt

  • Freshly ground black pepper

  • Balsamic vinegar

For serving:

  • Chopped green onions, shredded cheddar cheese, sour cream

Instructions

  1. Peel the pumpkin or squash and cut into 1-inch pieces. (To make it easier to peel the pumpkin, cut in half, remove the seeds — and set aside for roasting! — and then microwave each half cut-side down in a shallow dish of water for 5 minutes, or roast the halves at 450°F for about 15 minutes. When the pumpkin is cool enough to handle, shave off the skin with a sharp knife.)

  2. In a 6-quart or larger Dutch oven or soup pot, heat the butter and olive oil over medium heat. When melted, whisk in the cornmeal until smooth, then stir in the pumpkin, turnip, bell peppers, onion, garlic, and tomato paste. Cook, stirring frequently, for about 10 minutes.

  3. Add the broth, diced tomatoes and their juices, beans, and corn. Stir in the chili powder, cinnamon, cumin, and Worcestershire sauce. Bring back to a simmer. Reduce the heat and simmer for at least 1 hour, or until the pumpkin and turnip are tender. (It gets even better if simmered longer — a whole afternoon, if you have the time.)

  4. Before serving, taste and season with salt and pepper and a dash of balsamic vinegar. Serve hot with green onions, shredded cheddar cheese, and sour cream if desired.

Recipe Notes

Vegan & gluten-free pumpkin chili: Substitute olive oil for the butter and offer dairy-free toppings to make the chili vegan. The chili is naturally gluten-free, as long as all prepared ingredients are gluten-free.

Storage & freezing: This chili freezes well, but it's also a crowd-pleaser, so we rarely have any left!

Filed in:

autumn

beans

Canned Goods

dinner

Dinner for a Crowd

Freezer Friendly

Vegetarian Recipe: Pumpkin Chili (2024)

FAQs

Is vegetarian chili good for you? ›

Health benefits

As a Dietitian, I love a one bowl meal that has complex carbs, protein, plenty of veggies, and healthy fat all in one. This chili is packed with plant protein and filling fiber from beans and veggies, making it crazy hearty. Regular consumption of beans can help lower cardiovascular risk.

How many calories are in pumpkin chili? ›

Pumpkin Chili
Nutrition Facts
For a Serving Size of 1 serving (283.66g)
How many calories are in Pumpkin Chili? Amount of calories in Pumpkin Chili: Calories 301.4Calories from Fat 128.9 (42.8%)
% Daily Value *
How much fat is in Pumpkin Chili? Amount of fat in Pumpkin Chili: Total Fat 14.3g-
49 more rows

Is it OK to eat chilli everyday? ›

Therefore, you should eat spicy 2-3 times / week and eat with intermittent frequency. Eating too much spicy causes heat in the body Using a lot of chili with a regular frequency along with a high degree of spicy can cause mouth ulcers or boils, burning in the anus as well as other organs..

Is vegetarian chili high in cholesterol? ›

Because strict vegetarian meals don't contain animal foods, they're cholesterol-free.

How many carbs are in pumpkin chili? ›

Nutrition Information
NutrientsAmount
Cholesterol41 mg
Carbohydrates18 g
Dietary Fiber6 g
Total Sugars5 g
34 more rows

How many calories in a bowl of vegetarian chili? ›

Nutrition Information
NutrientsAmount
Total Calories263
Total Fat9 g
Saturated Fat1 g
Cholesterol0 mg
10 more rows

Is pumpkin high in calories? ›

Pumpkin is considered a nutrient-dense food. That means it's incredibly low in calories despite being packed with nutrients. In fact, pumpkin clocks in at under 50 calories per cup (245 grams) and consists of about 94% of water (2).

What are the benefits of vegetable chilli? ›

Takeaways. Eating chili peppers offers many health benefits, including improving your heart health, metabolism, and immune system. They also add spiciness, warmth, color, and flavor to your food. Experiment with different types of chilis to find the ones you enjoy eating and cooking with.

How healthy is chili for you? ›

While not considered to be a low-fat meal, chili is relatively low in calories and provides a great serving of protein, thanks to the meat and beans it contains. A serving of chili is also low in carbs, sugar, and sodium.

What is vegetarian chilli made of? ›

All you need are a few cans of beans (I love kidney beans in my chili), veggies, spices and crushed tomatoes. To make this plant based chili you'll need: Veggies: we're adding onion, carrot, bell pepper, sweet potato and corn for the perfect mix of hearty veggies.

Is vegetarian chili good for lowering cholesterol? ›

The antioxidant rich onions, garlic, and tomatoes in this recipe also have very heart-healthy properties including lowering high cholesterol and high blood pressure.

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