Pumpkin Chili

This Pumpkin Chili is perhaps a little unconventional, but it is also incredibly flavorful, slightly sweet, and packed full of nutrient rich vegetables and herbs. And with a Nutrivore Score of 615, it is a more nutritious take on a standard favorite.

The great chili debate: beans or no beans? The answer to this question seems to depend on whether or not you’re in Texas. My answer: both are great options! And while there are a myriad of reasons to include legumes in your diet, this recipe for Pumpkin Chili skips the beans. However, feel free to add your favorite beans, lentils, or other legumes if you desire.

Featured Ingredients

Pumpkin is the most nutrient-dense variety of winter squash and is a top food source of vitamin A and carotenoids.  Canned pumpkin is equally nutrient-dense, available year-round, and convenient to use.

Ground beef delivers at least 10% or more of the daily value of 15 different nutrients per 3.5 ounce serving, and is a top food source of conjugated linoleic acid (CLA), monounsaturated fatty acids (MUFAs), and zinc.

Tomatoes and tomato-based products are considered the major source of carotenoid intake in most countries. The predominant carotenoids present in tomato include β-carotene and lycopene (which gives them their red color and is a potent antioxidant associated with numerous health benefits).  Cooking significantly increases the bioavailability of lycopene and β-carotene.

Pumpkin Nutrients

Ground Beef Nutrients

Tomato Nutrients

Pumpkin Chili

Nutrivore Score: 615

Prep Time 15 minutes minutes

Cook Time 1 hour hour 20 minutes minutes

Total Time 1 hour hour 35 minutes minutes

Servings 8

Calories 451kcal

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Ingredients

• 1 medium pie pumpkin peeled and cut into 1/2″ cubes
• 1 large sweet potato peeled and cut into 1/2″ cubes
• 2 tablespoons olive oil or fat of choice
• 3 pounds ground beef or ground meat of choice
• 2 onions finely chopped
• 6-8 celery stalks chopped
• 8-10 cloves garlic chopped
• 3 bay leaves
• 3 tablespoons chili powder
• 1 1/2 tablespoons cumin
• 1 teaspoon cinnamon
• 1 teaspoon nutmeg
• 2 teaspoons cocoa powder
• 1/4 teaspoon cayenne optional
• 1 1/2 tablespoons fresh basil chopped
• 1 1/2 tablespoons fresh oregano chopped
• 3 tablespoons fresh cilantro chopped
• 1 bunch spinach chopped
• 3 15 oz can diced tomato
• 1 6 oz can tomato paste
• 2 cups pumpkin puree fresh puree can be made by blending some extra roast pumpkin, or use canned
• 1/2 teaspoon salt to taste

Instructions

• Toss pumpkin and sweet potato with oil. Spread on baking sheet lined with foil and bake at 350F for half an hour or until soft and starting to brown. Then broil to brown, approximately 6-7 minutes.
• Meanwhile, brown beef with garlic, onion, celery and bay leaves in a large pot at medium-high heat, stirring occasionally.
• When meat is browned, add chili, cumin, nutmeg, cinnamon, and cocoa. Stir and cook until fragrant, about 3-4 minutes.
• Add tomatoes, tomato paste, pumpkin puree and salt. Bring to a simmer and then reduce to low-medium heat. Simmer 15 minutes, until celery is soft, stirring occasionally.
• Add basil, oregano, cilantro and chopped spinach.
• Finally, add pumpkin and sweet potato. Stir to incorporate and garnish with cilantro if desired.

Nutrition

Nutrition Facts

Pumpkin Chili

Amount per Serving

Calories

451

% Daily Value*

Fat

 

22

g

34

%

Saturated Fat

 

8

g

50

%

Trans Fat

 

1

g

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

10

g

Cholesterol

 

111

mg

37

%

Sodium

 

563

mg

24

%

Potassium

 

1488

mg

43

%

Carbohydrates

 

26

g

9

%

Fiber

 

7

g

29

%

Sugar

 

9

g

10

%

Protein

 

39

g

78

%

Vitamin A

 

20970

IU

419

%

Vitamin C

 

24

mg

29

%

Calcium

 

148

mg

15

%

Iron

 

8

mg

44

%

* Percent Daily Values are based on a 2000 calorie diet.