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Healthy Slow Cooker Three-Bean Pumpkin Chili

healthy slow cooker three-bean pumpkin chili - featured image
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A deeply savory, smoky, and surprisingly hearty bowl of comfort that just happens to get its velvety texture from a can of pumpkin puree. This vegan and gluten-free chili is packed with fiber and protein, making it a perfect weeknight dinner or meal prep option.

Ingredients

Scale
  • 1 tablespoon olive oil
  • 1 large yellow onion, diced (about 1 ½ cups)
  • 4 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 jalapeño, seeded and minced (optional)
  • 2 tablespoons chili powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • ½ teaspoon dried oregano
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • Pinch of cayenne pepper (optional)
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 (15-ounce) can kidney beans, drained and rinsed
  • 1 (15-ounce) can pinto beans, drained and rinsed
  • 1 (15-ounce) can fire-roasted diced tomatoes (undrained)
  • 1 (15-ounce) can 100% pure pumpkin puree
  • 2 cups vegetable broth
  • Fresh cilantro, chopped (for garnish)
  • Diced avocado (for garnish)
  • Greek yogurt or sour cream (for garnish)
  • Sliced green onions (for garnish)
  • Shredded cheddar cheese (for garnish, optional)

Instructions

  1. Heat the olive oil in a large skillet over medium heat. Add the diced onion and cook, stirring occasionally, until soft and translucent, about 5 minutes.
  2. Add the minced garlic, diced red bell pepper, and jalapeño (if using). Cook for another 2-3 minutes until the peppers have softened.
  3. Add the chili powder, smoked paprika, cumin, oregano, salt, black pepper, and cayenne (if using) to the skillet. Stir constantly for 30-60 seconds until fragrant.
  4. Pour about ¼ cup of the vegetable broth into the skillet and scrape up any browned bits from the bottom. Transfer the mixture to a 5-6 quart slow cooker.
  5. Add the drained black beans, kidney beans, pinto beans, fire-roasted tomatoes (with juices), and pumpkin puree to the slow cooker. Stir to combine.
  6. Pour in the remaining 1 ¾ cups of vegetable broth and stir until the pumpkin is fully incorporated.
  7. Cover and cook on LOW for 6-8 hours or on HIGH for 3-4 hours.
  8. Once done, stir the chili and adjust seasoning to taste. Add a squeeze of lime juice or a splash of apple cider vinegar if desired.
  9. Ladle into bowls and garnish with fresh cilantro, diced avocado, Greek yogurt, green onions, or shredded cheese as desired.

Notes

For best flavor, do not skip sautéing the aromatics and blooming the spices. If chili is too thick, add more broth or water at the end. Leftovers taste even better the next day and can be frozen for up to 3 months.

Nutrition

Keywords: pumpkin chili, slow cooker chili, three-bean chili, vegan chili, gluten-free chili, healthy chili, fall recipe, vegetarian chili

Find it online: https://zorbmeal.com/healthy-slow-cooker-three-bean-pumpkin-chili-recipe/