All Recipes - Three-Bean Pumpkin Chili

Three-Bean Pumpkin Chili



This cozy Three-Bean Pumpkin Chili is the perfect fall comfort meal—rich, nourishing, and ultra-simple to make. Pumpkin adds a silky texture and extra fiber, while two kinds of beans bring plant-based protein and long-lasting energy. This healthy chili comes together in about 40 minutes and is naturally MIND-diet friendly, packed with brain-supportive spices, vegetables, and legumes. Serve it on a chilly night for a colorful, satisfying dinner the whole family will love.

Three-Bean Pumpkin Chili

Servings: 4

Ingredients

  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 bell peppers, red, diced
  • 1 1/2 cup tomato, diced
  • 1 cup pumpkin puree
  • 1 1/2 cup cooked black beans
  • 1 1/2 cup cooked pinto beans
  • 1 1/2 cup cooked kidney beans
  • 1 1/2 cup vegetable broth
  • 1 tbsp chili powder
  • 1 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1/4 tsp ground cinnamon
  • pinch salt
  • pinch pepper
  • pinch cayenne

Optional Toppings

  • avocado, diced
  • cilantro, chopped
  • 1/2 cup sharp cheddar, reduced fat, shredded

Instructions

  1. Heat olive oil in a large pot over medium heat. Add onion and bell pepper; cook 4–5 minutes until softened. Stir in garlic, chili powder, cumin, paprika, and cinnamon; cook 30 seconds until fragrant.
  2. Add diced tomatoes, pumpkin purée, beans, and broth. Stir well, bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes, stirring occasionally, until thickened and flavors meld.
  3. Taste and adjust salt, pepper, or spice. For a creamier texture, mash a few beans with the back of a spoon.
  4. Ladle into bowls and top with optional toppings such as avocado, cilantro or reduced fat cheddar.

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Published: Nov 16, 2025