This Hearty & Healthy Pumpkin Chili is mild in spice so it is kid-friendly but it is RICH in flavor so everyone will love it. You could certainly add spicy peppers when you sauté the chopped onion or add 1/4 tsp of cayenne pepper to up the heat if you prefer. Either way there are so many reasons to love this dish!
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Why is this Pumpkin Chili Recipe the best?
Hearty & Healthy!
I can’t explain what the pumpkin does to this chili – it softens & breaks down in a good way, almost thickening the sauce. NO WATERY CHILI HERE FOLKS! It creates a smooth texture and slightly nutty, sweet flavor. Pumpkin is PACKED with vitamins and minerals like C, E, iron and folate. All of which strengthen immune systems!
Dump & go for busy days!
This truly could not be any easier – unless you choose to soak & pre-cook dried beans instead of using canned, this recipe is a basically a dump and go type meal. Brown your meat and just dump everything right in. Stir – simmer – eat!
Set it and forget it!
This recipe is PERFECT for InstantPot or Crockpot. Sauté your onion, garlic and meat & add it right to the crockpot with everything else to slow cook OR sauté then slow cook right in the InstantPot – So Easy!
What you will need to make Hearty & Healthy Pumpkin Chili
- 2 Tbsp Olive Oil
- 1/4 Cup Chopped Onion
- 1 lb Ground Beef
- 2 Tbsp Minced Garlic
- 2 – 15 oz Cans Crushed Tomatoes
- 3 Cups peeled & diced pumpkin (dice the size of beans)
- 2 – 15 oz Cans Beans (drained, any kind)
- 1 – 6oz Can Tomato Paste
- 1 Cup of Beef Broth or Stock
- 2 Tbsp Chili Powder
- 2 tsp Cumin Powder
- 1 tsp Onion Powder
- 1 tsp Salt
- 1/4 tsp pepper
- 1 Tbsp Sugar (brown or white or even honey – optional)
How to make Pumpkin Chili
- In a large soup pot or on sauté mode on InstantPot, sauté onion until soft.
- Add minced garlic & ground beef and cook until beef is browned.
- Add drained beans, tomatoes, tomato paste, pumpkin, broth/stock, soda & all spices. Stir and taste before adding sugar. (I like mine slightly sweet but depends on your tomatoes if you will need the sugar added).
- Taste and add more salt & pepper to your liking.
- Stir well, cover & reduce heat to simmer or set InstantPot to “slow cook” for 4 hours.
- Check it & stir it throughout cooking process.
- Give chili a taste before serving and add salt & pepper as needed.
- Serve with tortilla chips, sour cream, shredded cheese, sliced scallions, avocado or any other topping you like!
Delish Variations on Pumpkin Chili
- Substitute soaked, and pre-cooked dried beans for canned beans.
- Puree your own fresh tomatoes instead of using canned crushed.
- If you would like a vegetarian chili – remove meat and swap beef broth with veggie broth.
- Add even more flavor with spiced sausage instead of ground beef!
- Ground turkey or chicken is a great substitute for ground beef as well.
- Chunks of beef instead of just ground really BEEF up this hearty meal!
Use any winter squash you have – buttercup, butternut or Hubbard are all great options.
Increase the HEAT! Add 1/4 tsp of ground cayenne if you like it HOT.
Hey my friend!
Thank for stopping by today and learning how to make this delicious pumpkin chili recipe! This is truly a family favorite. My kiddos gobble it up and I feel good because I know it is full of protein and all kinds of vitamins and nutrients. Easy & healthy – what could be better?
What is your FAVORITE pumpkin recipe? Comment below and let me know.
Don’t throw out those Pumpkin Seeds! Make this instead:
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Pumpkin Chili
Pumpkin chili is a family favorite especially when the weather starts to turn crisp and cool. I make this most often in my InstantPot but you could certainly make it on the stovetop or put it in the crockpot for busy days. It is rich, hearty & healthy too. It can simmer for 4hrs+ to deepen the flavor but hands-on time is minimal.
Ingredients
- 2 Tbsp Olive Oil
- 1/4 Cup Chopped Onion
- 1 lb Ground Beef
- 2 Tbsp Minced Garlic
- 2 - 15 oz Cans Crushed Tomatoes
- 2 - 15 oz Cans Beans (drained, any kind)
- 3 Cups peeled & diced pumpkin (dice the size of beans)
- 1 - 6oz Can Tomato Paste
- 1 Cup of Beef Broth or Stock
- 2 Tbsp Chili Powder
- 2 tsp Cumin Powder
- 1 tsp Onion Powder
- 1 tsp Salt
- 1/4 tsp pepper
- 1 Tbsp Sugar (brown or white or even honey - optional)
Instructions
- In a large soup pot or on sauté mode on InstantPot, sauté onion until soft.
- Add minced garlic & ground beef and cook until beef is browned.
- Add drained beans, tomatoes, tomato paste, pumpkin, broth/stock, soda & all spices. Stir and taste before adding sugar. (I like mine slightly sweet but depends on your tomatoes if you will need the sugar added). Taste and add more salt & pepper to your liking.
- Stir well, cover & reduce heat to simmer or set InstantPot to "slow cook" for 4 hours.
- Check it & stir it throughout cooking process.
- Give chili a taste before serving and add salt & pepper as needed.
- Serve with tortilla chips, sour cream, shredded cheese, sliced scallions, avocado or any other topping you like!
