Black Bean & Pumpkin Chili w/ Toasted Pepitas

This looks really odd when you first throw everything into the pot…but I promise, it turns out good!! (And yes, I keep making soups and chili…its cold out!!!)


1 T. olive oil

1 small yellow onion, chopped

3 cloves garlic, chopped

2 t. ground cumin

1 (15oz) can diced tomatoes, in juice

2 C. low-sodium vegetable broth

1 (15oz) can pumpkin puree

2 t. chili powder

1/2-1 t. cayenne pepper (the more, the spicier!)

1 t. dried oregano

2 (15oz) cans low-sodium black beans, rinsed and drained

1/2 C. pumpkin seeds

1/4 C. chopped fresh cilantro leaves

1 avocado, cubed

Low-fat sour cream or plain Greek yogurt


Heat oil in a pan or dutch oven over medium heat. Add onion and cook until soft, 6-10 minutes. Add garlic and cumin; cook for 30 seconds, stirring constantly. Stir in tomatoes with juices, broth, and pumpkin; mix until smooth.

Next, add chili powder, cayenne, oregano and beans. Once all mixed together take about half of the mixture out and put it into a blender and blend until smooth, return to pan. **You can blend more or less depending on how smooth you want your chili. You may also use an immersion blender if you have one!** Chili will be thick. Bring to a boil, reduce heat, and simmer, partly covered, for 15-20 minutes.

While the chili simmers, heat a small skillet over medium-low heat and toast pumpkin seeds until they begin to brown and pop, 3-5 minutes, making sure to shake pan frequently to avoid burning.

Serve chili hot, topped with sour cream or yogurt, pumpkin seeds, avocado, and cilantro.

Eat. Enjoy. Love.

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