If you’re looking for a comforting, easy-to-make, and nutritious dinner option, this Pumpkin and Black Bean Chili with Avocado and Greek Yogurt topping is exactly what you need. It’s filling, packed with plant-based protein and rich in flavors that scream fall, but it’s a great recipe year-round. Whether you’re a vegetarian or just seeking a meatless Monday dinner idea, this chili will leave you satisfied without the heaviness of a traditional meat-based stew.
What Is Pumpkin and Black Bean Chili?
Pumpkin and black bean chili is a hearty, warming dish that combines smooth pumpkin puree and earthy black beans with savory spices, vegetables, and a creamy topping of avocado and Greek yogurt. Originating as a twist on traditional chili, this vegetarian version swaps out meat for fiber-rich beans and nutrient-dense pumpkin, creating a bowl of comfort you can feel good about eating.
Health Benefits of This Chili
Pumpkin
Pumpkin is low in calories but high in important nutrients like vitamin A, vitamin C, potassium, and fiber. It supports eye health, boosts immunity, and promotes healthy digestion.
Black Beans
Black beans are a powerful source of plant-based protein and fiber, which can help regulate blood sugar and keep you full longer. They’re also rich in iron, magnesium, and antioxidants.
Greek Yogurt
Greek yogurt adds a creamy texture while boosting the protein count. It also contains probiotics that help with gut health and digestion.
Avocado
Avocado brings healthy fats and additional fiber to the table, which makes the meal even more satisfying. It also provides potassium and anti-inflammatory benefits.
Precautions
While this dish is generally healthy, there are a few things to note:
- If you’re watching your sodium, use low-sodium beans and control the amount of added salt.
- Those with dairy sensitivities can swap the Greek yogurt for a plant-based alternative.
- This chili can be filling, so portion control matters for those tracking calorie intake.
Ingredients for Pumpkin and Black Bean Chili
- 2 tablespoons olive oil
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, chopped
- 1 can (15 oz) pumpkin puree (not pie filling)
- 2 cans (15 oz each) black beans, drained and rinsed
- 1 can (15 oz) diced tomatoes
- 1 cup vegetable broth
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- 1 ripe avocado, sliced
- 1/2 cup plain Greek yogurt
- Fresh cilantro (optional, for garnish)
How to Make Pumpkin and Black Bean Chili
Step 1: Sauté Vegetables
Heat olive oil in a large pot over medium heat. Add the diced onion and chopped bell pepper. Cook for about 5 minutes, until the veggies are softened. Add minced garlic and cook for another 1 minute until fragrant.
Step 2: Add Pumpkin and Beans
Stir in the pumpkin puree, black beans, and diced tomatoes. Mix until everything is well combined.
Step 3: Season and Simmer
Add the vegetable broth, chili powder, cumin, smoked paprika, salt, and pepper. Stir well, then bring the chili to a gentle boil. Reduce heat to low and let it simmer uncovered for 20–25 minutes, stirring occasionally. The chili will thicken as it cooks.
Step 4: Assemble and Serve
Ladle the hot chili into bowls. Top with a few slices of avocado, a dollop of Greek yogurt, and fresh cilantro if desired. Serve with warm bread, tortilla chips, or a side salad.
Conclusion
This pumpkin and black bean chili is more than just a tasty dish—it’s a wholesome, protein-rich meal perfect for busy weeknights or cozy weekends. With its balanced mix of fiber, protein, and healthy fats, it supports digestive, immune, and heart health without skimping on flavor. Plus, with simple swaps, it can be made dairy-free or even spicier for those who love heat. Give it a try, and it might just become your new favorite comfort food!
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