Pumpkin Chili
The first time I heard about pumpkin chili was from a vegetarian friend who made quinoa, black bean, and pumpkin chili. It sounded delicious! But I love my meaty chili. So while I’ve used a variation of this recipe to make a vegetarian version, in my house, chili is usually a stick to your ribs, meaty meal.
I grew up on chili. It’s the one thing my dad could make (other than cereal) and almost every party we ever hosted was fueled by Dad’s famous chili. Then there was The Hard Times Cafe. I think I had my family birthday meal there at least a few times, I’ll take a Cincinnati Chili Mac Three-Way! Let’s not forget the DC101 Chili Cook-Offs, I only ever made it to one and didn’t even get to taste the chili (lame friends and lame me going with the crowd.)
Clearly, chili has had a huge impact on my culinary life. I mean, how can you get better than a bowl full of spicy meat, beans, and tomatoes? Especially, if you make that into a Frito Pie and top it with tons of cheese and sour cream! Oh my <3
I used to think that chili was one of those unhealthy, sometimes meals. Thankfully, I’ve learned that if I just made a few adjustments it can be just the opposite. Plus, that’s kinda my thing, taking seemingly unhealthy meals, making them with real food, in nourishing ways.
Simple Swaps
Start with the spaghetti or Fritos that the chili is often served on, either nix those or serve it with high-quality, sourdough or gluten-free noodles (Jovial or Organic Bread of Heaven are my fave pastas). I haven’t found a replacement for Fritos, if you have leave me a comment! But there are a few brands of corn chips that are pretty good (look for ones cooked in coconut oil, avocado oil, or lard.) Sourdough cornbread is always a good option, too!
Next, the beans. I originally wrote this recipe when our family wasn’t eating beans or legumes. I have since learned how to properly prepare beans so as not to upset our stomachs, but this recipe doesn’t include beans. If you want to include them, I suggest kidney and/or black beans.
Beans from the can are often cooked without following the proper methods. This results in beans that are hard to digest, leaving the nutrients unabsorbable. Thankfully properly preparing beans is pretty easy, plus it’s way more cost-effective. All you do is soak the dried beans overnight in some warm water with a pinch of baking soda. In the morning, rinse the beans off and cook them in your pressure cooker according to the instructions that came with the appliance. Soaking reduces the phytates and pressure cooking reduces the lectins. If you don’t want to mess with soaking and pressure cooking your own beans, go with beans from Jovial or Eden Foods.
Toppings!
Now, toppings! Perhaps the best part, am I right? Swap out the packaged shredded cheese and dollop of Dasiy, for raw cheddar cheese and raw sour cream. Add on your chopped onions, avocado slices, and lacto-fermented jalapenos. What else does one top chili with?
This pumpkin chili is packed with sneaky veggies, and full of flavor. The extra veggies are totally optional, leave them out if you want to. My family likes chili medium-spicy (my husband always adds more hot sauce), but you can adjust spices up or down depending on your tastebuds.
Pumpkin… in chili…?
I know pumpkin sounds like a weird ingredient in chili, but it really is wonderful. It adds a subtle sweetness to the dish as well as acting as a thickener to the sauce, making it rich and silky. And it’s one more way to get in those veggies!
This recipe makes enough for our family (of two adults and four kids) to eat for about two meals. If you are going to make this for a Superbowl Party, you could double or triple the recipe pretty simply, so long as you have a big enough pot!
Turns out you can still make a smack awesome chili without losing any of the flavor and it can be a healthy meal for your family.
Pumpkin chili is a great freezer meal, just cook a double batch and freeze the extras. Or for a batch cook day, cook the meat until browned, then stir in the other ingredients, put it all into freezer bags and freeze. When you want to make it just thaw the bags and put it all into your pot or slow cooker to finish cooking. You can also make this in the crockpot or InstantPot
Don’t get intimidated by the list of ingredients! Half of them are spices and flavor, and half are veggies which are totally optional.
Pumpkin Chili
Ingredients
- 1 tablespoon fat (lard, bacon grease, avocado oil, etc...)
- 1 sweet yellow onion, diced
- 1 lb. ground beef
- 1 lb. pork sausage
- 3 cloves crushed garlic
- 1 15 oz. can of pumpkin puree
- 1 14.5 oz can of fire-roasted, diced tomatoes
- 1 14.5 oz. can of diced tomatoes with green chilies
- 1 6 oz. can of tomato paste
- 1 4.5 oz. can chopped green chilies
- 1 medium zucchini, finely shredded (optional)
- 1 medium carrot, finely shredded (optional)
- 1 1/2 cup diced bell peppers (I used a mix of red, yellow, orange and green)
- 3/4 cup bone broth (chicken, pork, or beef broth)
- 1/2-1 1/2 teaspoon chili powder
- 1/2-1 teaspoon paprika
- 1/2 teaspoon cumin
- 1/2-1 teaspoon cayenne pepper
- 1/4 teaspoon crushed red pepper flakes
- 2 shakes ground cinnamon
- 3-6 shakes hot sauce
- 1 tablespoon juice from a can of pickled jalapeños
- 1 shake Worcestershire sauce
- salt and pepper to taste
Instructions
- In the bottom of a large pot, cook the onions in the fat over medium heat until translucent and soft. Add the meat and cook until brown, breaking it up as it cooks. Add the garlic and cook for just a bit so as not to burn it.
- When the meat is browned add the rest of the ingredients (go easy on the spices, you can always add more later) and stir well. Cover and cook until everything is hot, stirring occasionally. Taste and adjust spices to your liking.
- The longer the chili cooks the more melding the spices and flavors will be able to do and the better the flavor. A few hours is really best. Serve hot with desired toppings.
