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Easy Pumpkin Chili

Add fiber and seasonal flavor to your next bowl of chili with pumpkin.

Easy Pumpkin Chili Photo
Nutrition Information
Calories: 234
Total Fat: 3g
Saturated Fat: 0.5g
Trans Fat: 0g
Cholesterol: 1mg
Sodium: 296mg
Carbohydrates: 43g
Dietary Fiber: 13g
Sugars: 10.7g
Protein: 10.8g
Vitamin A: 9999.9iu (199%)
Vitamin C: 39.1mg (65%)
Calcium: 86mg (8%)
Iron: 3.9mg (21%)

Yield: 6, 1-cup servings


  • 1 Tbsp vegetable oil
  • 1 large onion, chopped
  • 4 cloves garlic, chopped
  • 1 large bell pepper, chopped
  • 2 cans (15 oz) diced, no-salt-added tomatoes
  • 4 cups water
  • 2 cans (15 oz) kidney beans, rinsed and drained
  • 1 can (16 oz) solid-pack pumpkin
  • 1/3 cup brown rice, dry
  • 1-1/2 Tbsp chili powder
  • 2 tsp ground cumin


  1. Heat vegetable oil in large soup pot or Dutch oven over medium-high heat. Sauté onion, garlic and bell pepper for 3 minutes.
  2. Add the rest of the ingredients, bring to a boil then reduce to simmer.
  3. Cook for 30 minutes.
Total Preparation & Cooking Time: 45 min. (10 Prep, 35 Cook)

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