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    Home » Festive/Holidays » Healthy Pumpkin Chili

    Healthy Pumpkin Chili

    Oct 12, 2015 • Festive/Holidays, Luteal Phase, Main Dish, Menstrual Phase, Soup

    Jump to Recipe·Print Recipe

    Healthy Pumpkin Chili - vegan and gluten free - hearty, creamy, rich and ready in 35 minutes! This savory pumpkin chili is warming, nourishing and festively healthy. From The Glowing Fridge.

    Mmm, the third recipe in a row with pumpkin.. just trying to be as festive as I can be over here! Nah just kidding, didn’t plan for that to happen.. but when ALDI and Bon App?tit Magazine asked me to create a meal for 4 under $10, I thought the best and tastiest, most affordable meal would have to be something like chili – but with a fall spin on it!

    The addition of pumpkin adds the creamiest texture and savory flavor, making for a hearty fall staple type dish. 

    Have you ever shopped at ALDI before? I hadn’t before this, but was pleasantly surprised by the organic options they offered, especially with the canned goods! Not knowing what to expect, I roamed the aisles, checking everything out and picking up a few other things besides what I needed, of course. Aside from the organic diced tomatoes, pinto beans, black beans and vegetables for this Healthy Pumpkin Chili, I wanted to try veggie straws, gluten free tortillas and vegan veggie burgers (so good, actually!) 

    Shopping at ALDI is a bit different from a normal grocery store (you need a quarter for a grocery cart that you will get back afterward) but similar to Costco, just not in bulk, as all the items are in the original box instead of lining the shelves. They also don’t provide bags (you can bring your own or buy the reusable bags super cheap though, for under $1) and you have to bag it yourself, which doesn’t bother me. All of these differences are cost effective for Aldi allowing for their more affordable prices. If you’ve never shopped there before, definitely try it out! The produce section was impressive as I noticed it was super fresh and seasonal because with some of the more affordable grocery stores, the produce can be far from fresh so ALDI hits it out of the park in that department.

    All in all, I would definitely shop there again, especially for the high-quality produce and those veggie burgers! 

    This Healthy Pumpkin Chili comes together fairly quickly and I tried to keep things as simple as possible. While ALDI does offer a chili spice packet, it had milk in it so I created my own spice blend at home with staples that everyone will have in their kitchen. It’s not particularly spicy like my Spicy Veggie Bean Chili recipe but the spice level can be adjusted to your liking. Since it is for 4 people, I thought keeping the spice level to a minimum was the best way to go, but I did add some extra cayenne for myself because I appreciate some spice.

    Let’s just say I have lots of yummy leftovers now! 

    Healthy Pumpkin Chili - vegan and gluten free - hearty, creamy, rich and ready in 35 minutes! This savory pumpkin chili is warming, nourishing and festively healthy. From The Glowing Fridge.

    Healthy Pumpkin Chili - vegan and gluten free - hearty, creamy, rich and ready in 35 minutes! This savory pumpkin chili is warming, nourishing and festively healthy. From The Glowing Fridge.

    Healthy Pumpkin Chili - vegan and gluten free - hearty, creamy, rich and ready in 35 minutes! This savory pumpkin chili is warming, nourishing and festively healthy. From The Glowing Fridge.

    Healthy Pumpkin Chili - vegan and gluten free - hearty, creamy, rich and ready in 35 minutes! This savory pumpkin chili is warming, nourishing and festively healthy. From The Glowing Fridge.

    Healthy Pumpkin Chili - vegan and gluten free - hearty, creamy, rich and ready in 35 minutes! This savory pumpkin chili is warming, nourishing and festively healthy. From The Glowing Fridge.

    Healthy Pumpkin Chili - vegan and gluten free - hearty, creamy, rich and ready in 35 minutes! This savory pumpkin chili is warming, nourishing and festively healthy. From The Glowing Fridge.

    Print

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    Healthy Pumpkin Chili

    ★★★★★ 4.5 from 2 reviews
    • Prep Time: 10
    • Cook Time: 25
    • Total Time: 35
    Print Recipe
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    Ingredients

    Scale
    • 1/2 cup vegetable broth (or 1 tablespoon olive oil; for sautéing)
    • 1 large onion, chopped
    • 2 cloves garlic, minced
    • 2 bell peppers, chopped (any color)
    • 1 28-ounce can of diced tomatoes
    • 1 15-ounce can black beans, drained and rinsed
    • 1 15-ounce can pinto beans, drained and rinsed
    • 1 15-ounce can pumpkin purée (not pumpkin pie filling!!)
    • 2 cups vegetable broth
    • 2 tablespoons chili powder
    • 2 teaspoons cumin
    • 2 teaspoons paprika
    • 1 teaspoon salt
    • 1/2 teaspoon cinnamon
    • dash of cayenne pepper or red pepper flakes (optional)
    • juice from 1 lime
    • toppings: cilantro, avocado, jalapeños, sriracha, crushed tortilla chips

    Instructions

    1. In a big pot, heat up the vegetable broth.
    2. Sauté the onion and garlic until translucent, about 5 minutes.
    3. Add in the bell peppers, cook another 5 minutes. Add in the canned tomatoes, beans, pumpkin, vegetable broth and spices (excluding the lime until the end). Stir until well combined.
    4. Bring to a slight boil, turn down heat and cover to let simmer about 15-20 minutes.
    5. Turn off heat and stir in the fresh lime juice.
    6. Serve immediately with your favorite toppings.


    Nutrition

    • Serving Size: 4

    Did you make this recipe?

    Tag @theglowingfridge on Instagram and hashtag it #theglowingfridge

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    Reader Interactions

    Comments

    1. V

      January 03, 2022 at 8:41 pm

      Yum! This was an easy and tasty recipe to enjoy on a chilly evening! I used my immersion blender at the end to make it seem like it had been simmering all afternoon. My husband asked to put it into our regular rotation.

      ★★★★

      Reply
    2. Lindsay Itani

      February 02, 2021 at 8:14 am

      This recipe turned out great! I topped mine off with extra lime, cilantro, avocado, and some crackers. Such a great meal for a cold night and the directions were easy to follow.

      ★★★★★

      Reply
    3. Megan

      September 05, 2018 at 2:29 pm

      I feel like I’m kinda stupid but I was a lil confused by the instructions.. after you sauteed the goods do you add them to the big pot of veggie stock or do you pour it and all the other stuff into the sauteed stuff pan.. Sorry for being confused.

      Reply
      • Tammy

        November 02, 2018 at 1:33 pm

        You saute the onion and celery in your choice of either a half cup of veggie broth or a tbsp of olive oil (in a large pot). Then you begin adding everything else to these sauteed veggies in the big pot. I think you are confused because it called for a half cup of veggie broth for saute and then another 2 cups of broth for the soup stock.

        Reply
    4. Laura

      January 14, 2018 at 4:10 pm

      If I wanted to use a crockpot, how long do you suggest I cook it for and do you think I would need to make adjustments to the quantity of any of the ingredients?

      Reply
      • Nkem Onyi-okafor

        September 21, 2020 at 12:14 pm

        Very nice and quality food but too complicated. It’s going to take a long time to master. Thanks though.

        Reply
    5. Amy Waters

      October 23, 2017 at 1:09 pm

      What about using fresh pumpkin???

      Reply
      • Shannon Leparski

        October 24, 2017 at 9:52 am

        Hi Amy! You absolutely could use fresh pumpkin, although I’m not sure of the best way to cook it?! I’m sure it would taste way better but I’m not sure I have the patience ha! Do let us know if you try it 🙂

        Shannon

        Reply
    6. Noelle Anderson

      September 03, 2017 at 7:13 pm

      Made this tonight because I’m pretty excited for Fall-it’s amazing! I will definitely be making it again!

      Reply
    7. Ashley

      February 04, 2017 at 6:39 pm

      I made this today and it was heavenly! I calculated the weight Watchers points and found one cup was one point! My kind of lunch!! My hubby has made a pumpkin chili with meat and maple syrup that’s also heavenly, but I wanted something Vegetarian and few WW points. This hit the spot. I froze much of this and will eat it throughout the week. I will be putting this into my regular meal planning. It was amazing, and so healthy! Thanks for posting this!

      Reply
      • Amber

        September 30, 2017 at 7:41 am

        Could you share your husbands recipe for his chilli? It sounds good as well.

        Reply
    8. Monty

      November 11, 2016 at 4:14 pm

      Very Good! Made it today! Any thoughts on calories per serving?

      Reply
      • Kathy

        November 15, 2016 at 4:14 pm

        Would love to have this as well- calories /serving at a minimum plus also nutritional info if available.

        Reply
    9. Lauren

      October 23, 2016 at 7:10 am

      Hi! Thank you for sharing your recipe! I’m making it tonight and can’t wait. I’m just one person though so I was wondering about how long this would stay in the fridge for? Thanks!

      Reply
      • Shannon Leparski

        October 25, 2016 at 9:01 am

        Hey Lauren! I think it would stay good in the fridge up to 4, maybe 5 days. It’s always better the next day!!

        Reply
      • Linda Axon

        September 25, 2020 at 2:10 pm

        I make a similar recipe but all ground beef. Mine doesn’t have the lime, either. I”ve been wanting to make without meat -at least sometimes – and will be trying this out this evening. If you live alone and you have leftover chili or soups, it’s just easy to put it in a sealed plastic bag and freeze til you want it again. I used my suction/sealer machine but individual sized zip lock freezer bags work well, too.

        Reply
    10. Alicia

      October 17, 2016 at 6:14 pm

      Can you make this in the crockpot?

      Reply
      • Shannon Leparski

        October 25, 2016 at 9:05 am

        Hey Alicia! Sure, I don’t see why not?! It will not need to be cooked as long either, since there’s no raw meat 🙂 let me know how it goes!

        Reply
      • Jessica Gronich

        October 15, 2017 at 9:52 pm

        Made this tonight, was such a breeze and so delish, thanks!!

        Reply
        • Shannon Leparski

          October 16, 2017 at 8:25 am

          Hi Jessica, thanks! So happy you enjoyed it!

          Reply
    11. Shara

      October 12, 2016 at 10:18 pm

      We made this today and oh my ! It was fabulous.

      Reply
    12. Ps

      September 26, 2016 at 2:44 pm

      Do you know the nutritional breakdown?

      Reply
      • lmk

        October 13, 2016 at 6:16 am

        are the nutritional facts listed on this site some where?

        Reply
    13. Sasha Torkildson

      September 25, 2016 at 4:42 pm

      I have made several recipes from your site now and recommend your blog to others! This chili is perfect for fall. Thank you for sharing the recipe. 🙂

      Reply
    14. Suzanne

      August 08, 2016 at 7:47 pm

      I make this all the time, I’m not vegan, and even my carnivore friends love it. Top with avocado and hot sauce, and although it’s vegetarian not vegan, a poached egg.

      Reply
    15. Heather

      July 30, 2016 at 9:17 pm

      Dayumm, girl, I am in love!

      Reply
    16. Shannon

      January 08, 2016 at 12:18 pm

      Do you drain the tomatoes?

      Reply
    17. Sarah

      October 12, 2015 at 10:52 pm

      Shannon – do you rinse and drain your beans before putting them in?

      Reply
      • Shannon Leparski

        October 13, 2015 at 6:12 pm

        Hey Sarah – yes I do and I added that part to the recipe! Thanks 🙂

        Reply
        • Sherri

          September 20, 2016 at 6:16 pm

          Hi Shannon,,,, I was just checking in the comments for the “rinse and drain” or not for the beans… I see that you said you added that to the recipe… but it’s not there… making this dish right now… can’t wait to try it

          Reply

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    SHANNON Leparski

    SHANNON Leparski

    Hi! I'm Shannon, a Certified Hormone Specialist and plant based blogger living in Chicago. I help women heal their bodies bodies from the inside out and balance their hormones naturally through a plant based diet and lifestyle. Let me guide you through it, so you can glow from within and feel the best you've ever felt!

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what about this tracker makes you excited?! I want to hear your thoughts!! you can preorder The Happy Hormone Tracker on amazon or wherever books are sold! Release date is October 20th 🩸 

#happyhormonetracker #periodtracking #cycletracking #happyhormones
    🌟 ANNOUNCEMENT! 🌟 Say hello to The Happy Hor 🌟 ANNOUNCEMENT! 🌟 Say hello to The Happy Hormone Tracker, now available for preorder (on amazon and where all books are sold)!! This is the first-of-it’s-kind, a 90-day wellness journal for monthly cycle tracking that gives women the guidance and space they need. It will help you monitor how nourishment, movement, sleep, supplements and more impact your hormonal fluctuations. You can track bleeding, cervical mucus, basal body temperature, moods and so much more 🩸 it also has a weekly reflection page.

EEK!! I’m so excited because it’s turned out to be absolutely adorable and I can’t wait for you ladies to use it!! all the info is on the blog, including more pictures of the inside!! It’s also besties to my first book, The Happy Hormone Guide 💗 >> theglowingfridge.com 
@bluestarpress // #happyhormonetracker #happyhormones #happyhormoneguide
    tangy + simple cucumber salad >> my latest crunchy tangy + simple cucumber salad >>
my latest crunchy craving! it comes together in 5 minutes and is sugar free. I know it’s super simple but I still think it deserves to live on the blog! I love snacking on it, serving it on crackers or using as a side/appetizer. so much refreshing crunch and salty, vinegar-y taste 🥒🥒🥒 new on the blog >> theglowingfridge.com // link in bio // #plantpowered
    now that I’m studying to become a integrative he now that I’m studying to become a integrative health practitioner, I’ve realized to a greater extent how one way of eating may not be perfect for everyone. how being strictly #plantbased isn’t a top priority for everyone. how different we really are. I’ve recently come to accept this, even though I will promote plant based until the day I die. my feelings have evolved over time. I used to be more pushy and believe my way of eating was the only way! but the reality is, there is no one diet and it’s infuriating when doctors push one diet only! its what works for YOUR body and it can change over time (depending on many factors). while this may upset some people, this will be apart of my job. as a practitioner I will have to meet people where they are at and guide them with an open mind. I can’t assume or expect that everyone will want to be plant based tomorrow! while I can always promote “the more plant foods the better” type of mentality (and I promise you, I will!) there is something called bio-individuality, meaning “there is not a one-size-fits-all diet, each person is a unique individual with highly individualized nutritional requirements”. what I will also promote is intuitive eating and really tuning into what your body wants and needs, and allowing that intuition to sharpen and grow (and hopefully it leads to more plants 🌱😬). doing this takes so much practice… to trust what your body is telling you is hard and confusing in the beginning. I think the change for me was allowing what I wanted to eat at first and it slowly evolved to wanting to choose healthier options because I felt better that way, but also knowing when I need vegan mac and cheese or french fries or ice cream and not making a big deal out of it. and not labeling any food as “bad” but rather just “food”. this didn’t happen overnight though! tell me below - how have you become more intuitive with eating habits? how do you tune in? photo by @sarahiltonphotography & I put a little filter on it 💗 #intuitiveeating
    DETOX: in order to detox and not feel like total c DETOX: in order to detox and not feel like total crap, it’s essential to open up your drainage pathways first. although not glamorous to talk about, this is the most important step for any health protocol. setting the foundation… just like building a house. there are no quick fixes in detoxing! for example: you don’t want to jump into a parasite cleanse but have your detox pathways blocked… this includes making sure you are peeing, pooping, sweating and moving your lymph every single day. and when I say pooping, I mean 1-3 times per day. ideally 2-3 or after large meals. if you are constipated while killing off parasites, you are not going to feel good at all because they need to be eliminated quickly and if not, the pathogens/toxins they release can get re-circulated in the body. take it from me because I didn’t know about any of this while doing a parasite cleanse… I was bed ridden, had fevers, my face broke out, I was puffy and bloated. this was not fun at all! ⁣⠀
⁣⠀
>> So how do you open up your drainage pathways (and keep them open)? ⁣⠀
• proper hydration, ideally with mineral drops⁣⠀
• daily movement to break a sweat (I love using my @higherdose sauna blanket in addition to movement)⁣⠀
• balanced whole food diet: lots of veggies and fruit, fiber from real food, nothing processed, no refined sugar⁣⠀
• bowel moving herbs if you are consipated (bowel mover from Microbe Formulas), coffee enemas, tudca (to keep bile moving, liver support) and include a binder if you use any of these (I like bioactive carbon binders from Microbe Formulas)⁣⠀
- clean products: beauty, skincare, cleaning, etc⁣⠀
- air quality: open the windows, get a @airdoctorpro air filter, plants⁣⠀
- proper sleep: 7-8 hours⁣⠀
- healthy mind: mediation, yoga, breath work⠀
⠀
I hope you find this helpful! Let me know if you have questions below! #detoxprotocol #drainagepathways
    don’t be mad at me 😬😬😬 because you’l don’t be mad at me 😬😬😬 
because you’ll have to make these every week now! #sorrynotsorry // the world has been lacking a proper brownie recipe that’s vegan, fudgy and super chocolate-y!!! if you wanted a cakey brownie you would just eat chocolate cake, right?! I’ve made these 4 times to get the recipe just right. and now it’s absolutely perfect, I promise. taking this very seriously 🤪 making brownies is distracting me from my health complications and the issues in our world, you know?! new fudgy brownie recipe on the blog >> theglowingfridge.com // made with @hukitchen chocolate gems that are the cutest little things and melt into chocolate puddles 🍫🍫🍫 #veganbrownies
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    Shannon is a health enthusiast and plant based nutrition advocate, living in Chicago. She studied Health and Fitness at Purdue University and loves everything about the plant based vegan lifestyle, especially creating colorful, nourishing, happy hormone recipes in her kitchen. Read More…

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