There’s something magical about a big pot of Pumpkin Three-Bean Chili simmering on the stove as the air turns crisp. This is my go-to recipe when I want that perfect balance of hearty comfort and sneaky-good nutrition. I first stumbled upon this combination during a frantic “clean out the pantry” night, and wow—that accidental discovery became our family’s favorite fall tradition. The pumpkin adds this velvety richness that makes the chili feel indulgent, while the three types of beans pack it with protein and fiber. It’s the kind of meal that fills your kitchen with the most incredible spicy-sweet aroma, promising warmth from the first spoonful.
Why You’ll Love This Pumpkin Three-Bean Chili
This isn’t just any chili—it’s the kind that makes you feel good from the first bite to the last. Here’s why it’s a forever favorite in my kitchen:
- Packed with goodness: Three kinds of beans plus pumpkin give you protein and fiber that keep you full for hours
- Weeknight easy: From chopping to serving in just 35 minutes (yes, really!)
- Meal prep hero: Tastes even better the next day, making lunches a breeze
- Cozy vibes guaranteed: That rich pumpkin-spiced aroma will make your whole house smell like autumn
Trust me, once you try this pumpkin three-bean chili, you’ll understand why my family asks for it weekly!
Ingredients for Pumpkin Three-Bean Chili
Here’s everything you’ll need to make this cozy pot of magic—organized so you can grab-and-go while cooking. I’ve learned the hard way that using the right ingredients makes all the difference!
- The veggie base: 1 tbsp olive oil (or avocado oil), 1 onion (diced), 2 garlic cloves (minced!), 1 red bell pepper (chopped)
- The star: 1 cup pumpkin puree (not pie filling—that’s too sweet!)
- Bean trio: 1 can each (15 oz) black beans, kidney beans, and chickpeas (all drained and rinsed—trust me, skip this and your chili gets too starchy)
- The liquid gold: 1 can (14.5 oz) diced tomatoes (juice included!), 2 cups vegetable broth
- Spice magic: 1 tbsp chili powder, 1 tsp cumin, 1 tsp smoked paprika (my secret weapon!), salt and pepper to taste
See? Nothing fancy—just pantry staples that transform into something extraordinary.
How to Make Pumpkin Three-Bean Chili
Making this chili is as easy as 1-2-3, and I’ll walk you through every step. The key is layering flavors—start with the aromatics, build with the beans and pumpkin, and finish with spices. Here’s how to make it perfect every time!
Sauté the Aromatics
First, heat your olive oil in a large pot over medium heat—not too high, or you’ll burn the garlic, and we don’t want that! Add the diced onion and let it sweat for about 3 minutes, stirring occasionally, until it turns translucent. Then toss in the minced garlic and chopped red bell pepper. Oh, the smell at this stage is already incredible! Cook for another 3 minutes, just until the pepper starts to soften and the garlic is fragrant. This is the flavor foundation of your pumpkin three-bean chili, so don’t rush it.
Simmer the Chili
Next, add the pumpkin puree, beans, chickpeas, diced tomatoes (with their juice!), and vegetable broth. Stir everything together—it’ll look like a big, colorful mix, and that’s when the magic starts. Sprinkle in the chili powder, cumin, smoked paprika, salt, and pepper. Give it a good stir so the spices are evenly distributed. Bring it to a gentle boil, then reduce the heat to low and let it simmer for 25 minutes. Stir occasionally to prevent sticking, and you’ll see the chili thicken beautifully. It should be rich and hearty, but not dry—if it feels too thick, add a splash of broth. Taste and adjust the seasoning if needed, then serve it up warm. Trust me, it’s pure comfort in a bowl!
Tips for the Best Pumpkin Three-Bean Chili
Want to take your pumpkin three-bean chili from good to “Oh wow!”? Here are my hard-earned kitchen secrets:
- Deglaze like a pro: If those flavorful brown bits stick to the pot after sautéing, splash in a little broth and scrape them up—that’s free flavor gold!
- Tweak the heat: Love spice? Add a diced jalapeño with the bell pepper or a pinch of cayenne with the other spices.
- Fresh pumpkin hack: Swap canned for roasted sugar pumpkin—just cube and roast it first until fork-tender (about 25 mins at 400°F).
- Texture tip: For thicker chili, mash some beans against the pot’s side during the last 5 minutes of simmering.
These little tricks make all the difference in my kitchen—give ‘em a try!
Serving Suggestions for Pumpkin Three-Bean Chili
Oh, the fun part—loading up your bowl with deliciousness! Here’s how we love to serve our pumpkin three-bean chili:
- Classic cornbread: Nothing beats crumbling a warm slice right into the chili—it soaks up all that pumpkin-spiced goodness
- Creamy dream team: A dollop of sour cream or Greek yogurt cools the spices, while avocado adds buttery richness
- Crunch factor: Top with tortilla chips or crispy roasted pumpkin seeds for texture
- Fresh finish: A handful of chopped cilantro or green onions brightens every bite
Mix and match—that’s half the joy of chili night!
Storage and Reheating
This pumpkin three-bean chili actually tastes better the next day—the flavors just keep getting cozier! Let it cool completely, then store it in an airtight container. It’ll keep in the fridge for up to 3 days, or you can freeze portions for those lazy nights (just thaw overnight in the fridge). When reheating, I prefer the stovetop—just warm it gently over medium-low with a splash of broth to loosen it up. But hey, the microwave works too—stir every 30 seconds until steaming hot. Pro tip: Freeze single servings in mason jars for instant lunches!
Pumpkin Three-Bean Chili Variations
One of my favorite things about this chili is how easily you can switch it up! Here are the variations we love most:
- Protein boost: Stir in 1 cup cooked quinoa during the last 5 minutes—it soaks up all that delicious flavor
- Bean swap: Use whatever beans you have! Pinto beans or white beans work beautifully instead of chickpeas
- Fire it up: Add a diced chipotle in adobo with the spices—that smoky heat is incredible with the pumpkin
Once you’ve tried the original, have fun making it your own!
Nutritional Information
Just so you know—nutrition can vary based on your specific ingredients, but here’s the scoop per serving of this pumpkin three-bean chili: about 280 calories, a solid 12g of plant-based protein, and a whopping 14g of fiber to keep you full and happy. Not bad for a bowl of comfort, right?
Frequently Asked Questions
I get asked these questions all the time about my pumpkin three-bean chili—here’s the inside scoop!
Can I use fresh pumpkin instead of canned?
Absolutely! Roast diced sugar pumpkin at 400°F for about 25 minutes until fork-tender. You’ll need about 1 1/2 cups—just mash it slightly before adding to the pot. The flavor is incredible, though I keep canned on hand for lazy days.
Does this chili freeze well?
Oh yes—it’s a freezer superstar! Portion it into containers (leave some headspace) and freeze for up to 2 months. Thaw overnight in the fridge, then reheat with a splash of broth to bring it back to life.
How can I kick up the heat?
My favorite ways: add a diced jalapeño with the bell pepper, throw in a pinch of cayenne with the spices, or stir in a chopped chipotle in adobo for serious smoky heat. Taste as you go—you can always add more!
Now it’s your turn—try this pumpkin three-bean chili and tell me your favorite twist in the comments!
Print35-Minute Pumpkin Three-Bean Chili That Warms the Soul
A hearty and nutritious pumpkin three-bean chili that’s perfect for cool evenings. Packed with protein and fiber, this dish is both satisfying and easy to make.
- Prep Time: 10 mins
- Cook Time: 25 mins
- Total Time: 35 mins
- Yield: 6 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: American
- Diet: Vegetarian
Ingredients
- 1 tbsp olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 cup pumpkin puree
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (14.5 oz) diced tomatoes
- 2 cups vegetable broth
- 1 tbsp chili powder
- 1 tsp cumin
- 1 tsp smoked paprika
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion and garlic, sauté until softened.
- Stir in red bell pepper and cook for 3 minutes.
- Add pumpkin puree, beans, chickpeas, diced tomatoes, and vegetable broth.
- Season with chili powder, cumin, smoked paprika, salt, and pepper.
- Bring to a boil, then reduce heat and simmer for 25 minutes.
- Serve warm with optional toppings like avocado or cilantro.
Notes
- For extra heat, add a diced jalapeño.
- Store leftovers in an airtight container for up to 3 days.
- Serve with cornbread for a complete meal.
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 8g
- Sodium: 450mg
- Fat: 4g
- Saturated Fat: 0.5g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 14g
- Protein: 12g
- Cholesterol: 0mg
