4.4 from 24 votes
Pumpkin Walnut Chili
Whether you’re making dinner for the family or feeding a crowd, a hearty bowl of my Pumpkin Walnut Chili is sure to be a hit!
Prep Time
10 mins
Cook Time
40 mins
Total Time
50 mins
Servings:
8
Calories:
307 kcal
Course:
Main Course, Appetizer
Cuisine:
American
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion diced, medium
- 3 cloves garlic finely chopped
- 1 red bell pepper diced
- 3 cups pumpkin 12 oz peeled and diced, or butternut squash
- 1 cup walnuts chopped
- ½ cup bulgur
- 1 ½ tablespoons chili powder
- 2 teaspoons cumin
- 1 teaspoon oregano
- salt
- black pepper
- 2 cans fire-roasted diced tomatoes 14.5 oz cans
- 1 cans pumpkin puree 15 oz, 100% pure
- 2-3 cups vegetable broth reduced sodium
- 2 cans black beans or kidney beans, 15.5 oz, drained and rinsed
Optional toppings:
- cilantro
- avocado
- Greek yogurt
- shredded cheese
Instructions
- Heat olive oil in a large Dutch oven or other heavy-bottomed pot over medium heat. Add the onion, pepper and cook, stirring occasionally, until softened, 4-5 minutes.
- Add the pumpkin, walnuts, and bulgur and stir to combine. Add the chili powder, cumin, oregano, 1 teaspoon salt, ½ teaspoon black pepper, tomatoes, canned pumpkin and vegetable broth. Bring to a boil then reduce to a simmer. Cover and cook 15 minutes.
- Uncover and stir in the beans. Simmer, uncovered, another 15-20 minutes until chili thickens and pumpkin and bulgur are cooked. Serve chili in bowls with desired toppings.
Cup of Yum
Nutrition Information
Serving
1 bowl
Calories
307kcal
(15%)
Carbohydrates
40g
(13%)
Protein
12g
(24%)
Fat
12g
(18%)
Saturated Fat
1g
(5%)
Sodium
499mg
(21%)
Potassium
731mg
(16%)
Fiber
11g
(44%)
Sugar
7g
(14%)
Vitamin A
13300IU
(266%)
Vitamin C
28.5mg
(32%)
Calcium
110mg
(11%)
Iron
4.5mg
(25%)
Nutrition Facts
Serving: 8 Serving
Amount Per Serving
Calories 307
% Daily Value*
| Serving | 1 bowl | |
| Calories | 307kcal | 15% |
| Carbohydrates | 40g | 13% |
| Protein | 12g | 24% |
| Fat | 12g | 18% |
| Saturated Fat | 1g | 5% |
| Sodium | 499mg | 21% |
| Potassium | 731mg | 16% |
| Fiber | 11g | 44% |
| Sugar | 7g | 14% |
| Vitamin A | 13300IU | 266% |
| Vitamin C | 28.5mg | 32% |
| Calcium | 110mg | 11% |
| Iron | 4.5mg | 25% |
* Percent Daily Values are based on a 2,000 calorie diet.