Black Bean & Pumpkin Chili

  Lunch

This is my kind of chili – thick and hearty. Try sweet potato or butternut squash instead of pumpkin, and serve over quinoa, barley, brown rice or farro.

Black Bean & Pumpkin Chili

Average Rating: 4.166666

TOTAL TIME: Prep: 20 min. Cook: 1 hour
YIELD: 8 servings (2-1/2 quarts).

Ingredients

  • 1 tablespoon olive oil
  • 1 medium sweet yellow pepper, chopped
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 3 cups reduced-sodium chicken broth
  • 1 can (15 ounces) solid-pack pumpkin
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • 2 teaspoons chili powder
  • 1-1/2 teaspoons ground cumin
  • 1-1/2 teaspoons dried oregano
  • 1/2 teaspoon salt
  • 1/2 teaspoon smoked paprika
  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 1-1/2 cups shredded cooked chicken
  • 1/4 cup chopped fresh cilantro or parsley

Instructions

  • 1. In a 6-qt. stockpot, heat oil over medium heat. Add pepper and onion; cook and stir 6-8 minutes or until tender. Stir in garlic; cook 1 minute longer.
  • 2. Stir in broth, pumpkin, tomatoes and seasonings. Mash one can of beans. Add mashed beans and remaining can of whole beans to pot; bring to a boil. Reduce heat; simmer, covered, 45 minutes to allow flavors to blend, stirring occasionally. Stir in chicken and cilantro; heat through.

Nutrition Facts

1-1/4 cups: 200 calories, 4g fat (1g saturated fat), 23mg cholesterol, 698mg sodium, 26g carbohydrate (5g sugars, 8g fiber), 15g protein.
Diabetic Exchanges:
2 lean meat, 1 starch, 1 vegetable.

Tags