Name: Pumpkin Chili
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Ingredients: 1 tsp olive oil; 1 medium onion, chopped; 1 medium red bell pepper, chopped; 1 medium carrot, sliced; 2 cloves garlic, finely chopped; Sea salt (or Himalayan salt) and ground black pepper (to taste; optional); 1 Tbsp chili powder; ½ tsp ground cumin; 2 cups low-sodium organic vegetable broth; 1 (14.5 oz) can diced tomatoes; 1 (15-oz) can kidney beans, drained, rinsed; ½ cup pure pumpkin puree; 4 cups cubed raw pumpkin (½-inch cubes); 8 Tbsp nonfat plain Greek yogurt (optional); 2 Tbsp chopped fresh Italian parsley (for garnish; optional)

Pumpkin is the star of this belly-warming vegetarian chili that has only 96 calories per serving!

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Pumpkin Chili

Prep Time 15 mins

Cook Time 40 mins

Total Time 55 mins

Servings 8 servings, about 1½ cups each

Calories 96 kcal

Author BODi

Ingredients

1 tsp olive oil
1 medium onion, chopped 
1 medium red bell pepper, chopped
1 medium carrot, sliced
2 cloves garlic, finely chopped
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
1 Tbsp chili powder
½ tsp ground cumin
2 cups low-sodium organic vegetable broth
1 (14.5 oz) can diced tomatoes
1 (15-oz) can kidney beans, drained, rinsed
½ cup pure pumpkin puree
4 cups cubed raw pumpkin (½-inch cubes)
8 Tbsp nonfat plain Greek yogurt (optional)
2 Tbsp chopped fresh Italian parsley (for garnish; optional)

Instructions

Heat oil in large saucepan over medium-high heat.
Add onion, bell pepper, and carrot; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.
Add garlic; cook, stirring frequently, for 1 minute.
Season with salt and pepper if desired.
Add chili powder, cumin, broth, tomatoes, beans, and pumpkin; cook, stirring occasionally, for 15 to 20 minutes.
Add pumpkin; cook, stirring occasionally, for 10 to 15 minutes or until pumpkin is soft.
Top each serving with 1 Tbsp. yogurt and a sprinkle of parsley if desired.

Nutrition Facts

Pumpkin Chili

Amount Per Serving (1 serving)

Calories 96 Calories from Fat 9

% Daily Value*

Fat 1g2%

Cholesterol 1mg0%

Sodium 280mg12%

Carbohydrates 18g6%

Fiber 4g17%

Sugar 6g7%

Protein 5g10%

* Percent Daily Values are based on a 2000 calorie diet.

Portion Fix Containers
1 Green
½ Yellow

2B Mindset Plate It!
Add a protein to make a great lunch.

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