White Bean Pumpkin Chili

User Reviews

4.8

69 reviews
Excellent
  • Prep Time

    10 mins

  • Cook Time

    10 mins

  • Total Time

    40 mins

  • Servings

    6 -8

  • Calories

    284 kcal

  • Course

    Main Course

  • Cuisine

    American

White Bean Pumpkin Chili

This creamy White Bean Pumpkin Chili is a hearty and delicious meal packed with veggies, white beans, and ground meat of choice. It can be made in the slow cooker, Instant Pot, or on the stove. 

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Ingredients

Servings
  • 2 tablespoons avocado oil
  • 1 onion finely chopped
  • 2 stalks celery finely chopped
  • 3 garlic cloves finely chopped
  • 3 small carrots finely chopped
  • tablespoon smoked paprika
  • 1/2 tablespoon red chili paste or 1 tbsp of chili powder
  • 1 1/2 pounds ground chicken, turkey, or beef (We like to use lean ground turkey)
  • 2 tablespoons fresh thyme or 1 tablespoon dried
  • 15 oz unsweetened pumpkin purée one can
  • ¼ cup peanut butter
  • 30 oz cannellini beans two cans, drained
  • 2 1/2 cups low-sodium chicken or vegetable broth
  • salt and pepper to taste
  • Optional toppings: fresh thyme, chopped avocado, green onions, shredded cheese
  • optional seasoning: 1 tbsp of (cumin powder, onion powder, and garlic powder)
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Instructions

  1. Finely chop the onion, carrots, celery, and garlic cloves.

Stovetop

  1. Heat oil in a Dutch oven over medium-high heat. Add onion and sauté until translucent. Stir in the garlic and sauté for 2 minutes more until fragrant.
  2. Next, add in the carrots and celery, cook stirring occasionally until slightly softened.
  3. Add in the ground meat, smoked paprika, red chili paste, black pepper and salt. Continue cooking until meat is no longer pink, about 6-8 minutes.
  4. Next stir in the fresh thyme, pumpkin puree, peanut butter, beans, and vegetable broth. Give it a good stir.
  5. Cover and reduce the heat to low. Simmer for about 30 minutes. Taste and adjust the salt and pepper according to your taste.
  6. Transfer the mixture to a serving bowl. Top with your favorite topping and serve immediately.

Crockpot or Slow Cooker

  1. Heat oil in a large skillet over medium-high heat. Add onion and garlic, sauté until garlic is fragrant.
  2. Stir in the chopped veggies, meat, and spices, cook until veggies are soft and meat is browned.
  3. Transfer the browned meat mixture into the slow cooker. Add beans and fresh thyme. Pour in the pumpkin purée, peanut butter, and broth. Stir well.
  4. Cover with lid and cook on LOW for 8 hours or on HIGH for 4 hours.
  5. Add your favorite topping on top and serve immediately.

Instant Pot

  1. Set the pressure cooker to sauté mode. Heat oil and sauté onion and garlic until slightly golden brown.
  2. Add in the chopped veggies, meat, and spices, mix well breaking the meat apart with a wooden spoon until it is in small crumbles. Cook until browned about 7-8 minutes.
  3. Add in the remaining ingredients. Cover and pressure cook for 10 minutes.
  4. Once finished cooking, allow the cooker to release pressure naturally, about 15 minutes.
  5. Unlock the lid and transfer to a large serving bowl. Top with desired favorite topping and serve warm.

Notes

  • Olive oil: You can also use sunflower, grapeseed oil, or peanut oil.
  • Ground meat: You can use ground turkey, chicken, or beef. We like using a lean ground turkey the best.
  • Pumpkin puree: Make sure to use unsweetened puree. You can also substitute with homemade pumpkin puree.
  • Peanut Butter: It gives this recipe a nutty and creamy taste. You may dissolve the peanut butter with a bit of water in a bowl first before adding it in.
  • Beans: Cannellini beans are also called white kidney beans. You can substitute with Great Northern beans or navy beans.
  • Broth: You can use low-sodium chicken broth or vegetable broth. Canned, boxed, or homemade broth is great.
  • When cooking the meat, make sure to break it up into small pieces with a spatula or meat masher.
  • Don't shortcut the cooking time because that's when all the flavors meld

Nutrition Information

Show Details
Serving 1-bowl Calories 284kcal (14%) Carbohydrates 9g (3%) Protein 25g (50%) Fat 18g (28%) Saturated Fat 4g (20%) Cholesterol 84mg (28%) Sodium 143mg (6%) Potassium 506mg (14%) Fiber 3g (12%) Sugar 2g (4%) Vitamin A 5507IU (110%) Vitamin C 11mg (12%) Calcium 77mg (8%) Iron 3mg (17%)

Nutrition Facts

Serving: 6-8

Amount Per Serving

Calories 284 kcal

% Daily Value*

Serving 1-bowl
Calories 284kcal 14%
Carbohydrates 9g 3%
Protein 25g 50%
Fat 18g 28%
Saturated Fat 4g 20%
Cholesterol 84mg 28%
Sodium 143mg 6%
Potassium 506mg 11%
Fiber 3g 12%
Sugar 2g 4%
Vitamin A 5507IU 110%
Vitamin C 11mg 12%
Calcium 77mg 8%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.

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Overall Rating

4.8

69 reviews
Excellent

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