pumpkin chili

4.57 from 16 votes
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 6
A delicious chili recipe with a secret ingredient…pumpkin! While there is canned pumpkin in this recipe, the pumpkin flavor is mild, but it adds so much body to the recipe.


  • 1 tablespoon olive oil
  • ½ yellow onion, chopped
  • 1 bell pepper, chopped
  • 1 clove garlic, minced
  • 1 lb. ground turkey or chicken
  • 3 tablespoons chili powder
  • 1 teaspoon cumin
  • 1 (15 oz.) can black beans, drained and rinsed
  • 1 (14.5 oz.) can diced tomatoes
  • 1 (14.5 oz.) can pumpkin puree (about 2 cups)
  • 1 lime, zest and juice


  • shredded cheddar cheese
  • cilantro leaves
  • sour cream


  • Heat in a large pot over medium heat 1 tablespoon oil. Sauté ½ chopped onion, 1 chopped pepper, and 1 clove minced garlic until tender.
  • Stir in 1 lb. ground turkey, 3 tablespoons chili powder and 1 teaspoon cumin; cook until evenly browned.
  • Add 1 can black beans, 1 can diced tomatoes, and 1 can pumpkin puree. Using the can from the pumpkin puree, add 4 cups water (about 2 cans) to the chili mixture. Season to taste with salt and pepper.
  • Reduce heat to low, cover, and simmer for at least 20 minutes to allow the flavors to develop and up to 8 hours, adding more liquid as needed.
  • Just before serving, add juice and zest from 1 lime and serve topped with shredded cheddar cheese, cilantro leaves, and sour cream.


  • Serve with cornbread and simple green salad to complete the meal.


  • Protein: Swap the ground turkey for ground beef or chicken.
  • Vegetarian: Omit ground turkey and double the beans.


  • Chili can be made in advance, cooled completely, and stored in an airtight container or freezer bag in the freezer for up to 3 months.


Calories: 197kcal | Carbohydrates: 18g | Protein: 23g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 42mg | Sodium: 113mg | Potassium: 653mg | Fiber: 7g | Sugar: 3g | Vitamin A: 1933IU | Vitamin C: 36mg | Calcium: 59mg | Iron: 3mg