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Jennifer Hunt, RDN, LD

Hearty Beef and Bean Pumpkin Chili

Print Recipe
Servings: 10
Ingredients Method Notes

Ingredients
  

  • ½ medium sweet onion chopped
  • 1 lb 93% lean ground beef
  • 15 oz can diced tomatoes
  • 1 cup low sodium chicken broth
  • 8 oz can tomato sauce
  • 15 oz can black beans reduced sodium
  • 3, 15 oz cans dark and/or light red kidney beans reduced sodium
  • 15 oz can 100% pure pumpkin puree
Spice Ingredients
  • 5 tsp chili powder
  • 4 tsp cumin
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp black pepper
  • ¾ tsp kosher salt
  • ¼ tsp dried oregano
  • ¼ tsp basil
  • ¼ tsp cayenne pepper optional

Method
 

  1. Brown ground beef in medium soup pot. Once meat is almost cooked through, add in onion and cook until translucent. 
  2. Stir in spices, salt, pepper, and herbs and cook for 1 minute. Add in broth, pumpkin, tomatoes, beans (with liquid) and tomato sauce. Bring to a simmer on medium-high. 
  3. Turn down heat to medium-low and simmer for 10-15 minutes. Serve with your favorite chili toppings.

Notes

Serving size is about 1 1/2 cups
Nutrition Per Serving
Calories 254; Total Fat 4g; Saturated Fat 1g; Cholesterol 26mg; Sodium 596mg; Carbohydrate 39g; Dietary Fiber 13g; Sugar 6g*; Protein 21g
*all sugars are naturally occurring; no added sugar