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Pumpkin Chili

Yields6 Servings

 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
1

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

2

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

3

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

4

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

5

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

6

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

7

Turn off heat and stir in lime juice.

8

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.

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.