Name: Pumpkin Chili
Yield: 6 servings
Ingredients: 1 large yellow onion, diced; 1 large carrot, diced; 1 bell pepper, diced; 1 teaspoon olive oil2-3 fresh garlic cloves, finely chopped; 1 fresh jalapeño, finely chopped; 2 teaspoons low sodium soy sauce; 2½ tablespoons chili powder; 1 teaspoon dried oregano; 1 teaspoon dried cumin; 1 can low-sodium diced tomatoes; 1½ cups pumpkin puree; 2 cups low-sodium vegetable broth; 3 cups cooked or low-sodium canned beans; 1 tablespoon lime juice; optional toppings: chopped onions, carrots, and/or peppers

CategoryDinner, Fall, Lunch, Vegetables, Winter

Yields6 Servings

Ingredients

1 large yellow onion, diced

1 large carrot, diced

1 bell pepper, diced

1 teaspoon olive oil2-3 fresh garlic cloves, finely chopped

1 fresh jalapeño, finely chopped

2 teaspoons low sodium soy sauce

2½ tablespoons chili powder

1 teaspoon dried oregano

1 teaspoon dried cumin

1 can low-sodium diced tomatoes

1½ cups pumpkin puree

2 cups low-sodium vegetable broth

3 cups cooked or low-sodium canned beans

1 tablespoon lime juice

optional toppings: chopped onions, carrots, and/or peppers

Directions

Wash hands with soap and warm water. Wash produce well.

Chop onion, carrot and pepper to the size of a bean.

Heat oil over medium-high heat in a medium-sized pot. Sauté vegetables until lightly browned, about five minutes.

Add garlic, jalapeño, soy sauce and spices. Stir for 30-60 seconds, until fragrant.

Stir in tomatoes, broth, pumpkin, and beans. Bring to a boil.

Once boiling, cover the pot with a lid and turn heat down to simmer for 15-20 minutes.

Turn off heat and stir in lime juice.

Serve warm with your favorite toppings. Leftovers may be chilled and stored in the refrigerator for up to 5 days or frozen for up to 3 months.

*Note: Suggested toppings include: cilantro, cheese, avocado, green onions, and sour cream or plain Greek yogurt.

Nutrition Facts

6 servings

Serving size

1 cup

Amount per serving
Calories180

% Daily Value *
Total Fat 2g3%
Saturated Fat 05g25%
Cholesterol 0mg
Sodium 387mg17%
Total Carbohydrate 34g13%
Dietary Fiber 13g47%
Total Sugars 6g
Protein 9g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.