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Pumpkin Chili Recipe

One of my favorite meals to make throughout the fall and winter is a big pot of warming chili, full of veggies that can be eaten throughout the week. It's quick, simple and satisfying!

Not only does the pumpkin add a lovely orange hue, but it's also an especially good source of Vitamins A, B1, B6, and C, copper, fiber, folate, and manganese. These nutrients help to support immunity and protect eyesight, while the fiber improves satiety resulting in feeling full longer.

There's a lot of flexibility with these ingredients, but I'll give you a sense of what I do with potential protein variations. You can whip this up in a pressure cooker, crock pot, or simmer it on the stove until you're ready to eat.


  • 1 cup of onion and/or a few green onions, diced

  • A handful of sliced carrots and/or celery, sliced

  • 1 can of tomatoes, diced

  • 32 oz. of organic bone, chicken, or vegetable broth low in sodium

  • 1 can of pumpkin

  • 1 can of kidney beans, rinsed

  • 1 can of white beans, rinsed

  • 1 can of non-GMO corn, rinsed

  • 2 green zucchini, quartered

  • 2 cups of brown or wild rice (or you can use diced potatoes)

  • 1 Tbsp. Cumin, 2 Bay leaves, 1 tsp. of cinnamon, 1 tsp. black pepper, a splash of lemon or lime

  • 1 pack of extra firm organic tofu (drained and mashed to resemble ground meat), or you can use a lean ground venison - both optional proteins

  • 1 head of kale, chopped

  • Fresh avocado, cubed (or a dab of guacamole)

  • Fresh cilantro


  1. Pre-wash and cut the onion, carrots, celery, and zucchini.

  2. Using a splash of water, water-saute (using water in place of oil) the onion until it begins to sweat. Then add the carrots and/or celery and zucchini until they begin to soften and brown.

  3. When the water evaporates, add the can of tomatoes for moisture and reduce the heat as needed.

  4. Add the broth, pumpkin, beans, corn, rice or potatoes, and seasonings.

  5. Add the tofu next if it applies.

  6. Cover and heat until hot. If you're using a pressure cooker, use the manual setting for 10 minutes.

  7. Once the chili is good and hot, add the venison (if it applies) and kale, reducing the heat to low and covering with a lid.

  8. Allow the warmth of the soup to cook the venison and kale, this only takes a few minutes.

  9. Stir, breaking up the tofu or meat. Then, reduce the heat and cover until ready to serve.

  10. Top generously with fresh avocado and cilantro for an extra burst of flavor. Enjoy!


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