Pumpkin Chili

Pumpkin Chili

Pumpkin is the star of this belly-warming vegetarian chili that has only 96 calories per serving!

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Pumpkin Chili

Prep Time 15 mins
Cook Time 40 mins
Total Time 55 mins
Servings 8 servings, about 1½ cups each
Calories 96 kcal
Author BODi


  • 1 tsp olive oil
  • 1 medium onion, chopped

  • 1 medium red bell pepper, chopped
  • 1 medium carrot, sliced
  • 2 cloves garlic, finely chopped
  • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
  • 1 Tbsp chili powder
  • ½ tsp ground cumin
  • 2 cups low-sodium organic vegetable broth
  • 1 (14.5 oz) can diced tomatoes
  • 1 (15-oz) can kidney beans, drained, rinsed
  • ½ cup pure pumpkin puree
  • 4 cups cubed raw pumpkin (½-inch cubes)
  • 8 Tbsp nonfat plain Greek yogurt (optional)
  • 2 Tbsp chopped fresh Italian parsley (for garnish; optional)


  1. Heat oil in large saucepan over medium-high heat.

  2. Add onion, bell pepper, and carrot; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.

  3. Add garlic; cook, stirring frequently, for 1 minute.

  4. Season with salt and pepper if desired.

  5. Add chili powder, cumin, broth, tomatoes, beans, and pumpkin; cook, stirring occasionally, for 15 to 20 minutes.

  6. Add pumpkin; cook, stirring occasionally, for 10 to 15 minutes or until pumpkin is soft.

  7. Top each serving with 1 Tbsp. yogurt and a sprinkle of parsley if desired.

Nutrition Facts
Pumpkin Chili
Amount Per Serving (1 serving)
Calories 96 Calories from Fat 9
% Daily Value*
Fat 1g2%
Cholesterol 1mg0%
Sodium 280mg12%
Carbohydrates 18g6%
Fiber 4g17%
Sugar 6g7%
Protein 5g10%
* Percent Daily Values are based on a 2000 calorie diet.


Portion Fix Containers
1 Green
½ Yellow

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Add a protein to make a great lunch.

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