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.
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
- 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.
- 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.
- Taste and adjust salt, pepper, or spice. For a creamier texture, mash a few beans with the back of a spoon.
- Ladle into bowls and top with optional toppings such as avocado, cilantro or reduced fat cheddar.
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Published: Nov 16, 2025