This hearty fall chili is a recipe shared on my online nutrition class. Last week we explored different types of plant-based diets, the benefits of plant-based diets, nutritional considerations, planning tips, and more. I have included a video from the Google+ online hangout which was filmed in the Vanderbilt Recreation and Wellness Center’s demonstration kitchen. Registered dietitians, Jamie Pope and Heather Bumbalough talked about plant-based diets and answered student questions while preparing the 3-Bean Vegetarian Pumpkin Chili “live.”
If you’re interested in this recipe, watch how they prepared it below! These two women are absolutely lovely to “hangout” with online!
As Jamie Pope says, “this recipe honors the fall” in that it is a pumpkin based chili with vegetables that are typically served warm during the chilly weather. For convenience, this recipe calls for canned products (opt for reduced sodium when available), but it would be great to prepare your own pumpkin (or butternut squash) puree and soak/cook dried beans.
- 2 tablespoons olive oil
- 1 ½ cups chopped onion
- 1 large red pepper, seeded and diced
- 1 large green pepper, seeded and diced
- 1 cup diced carrots
- ½ cup diced celery
- 1 jalapeno or serrano pepper, seeded and diced (optional)
- 1 tablespoon minced garlic (3-4 cloves minced)
- 1 15-ounce can tomato sauce*
- 1 14.5-ounce can diced tomatoes*
- 3 cups vegetable broth*
- 1 15-ounce can pumpkin puree
- ½ cup quinoa or bulgur, uncooked (optional – helps thicken)
- 2 tablespoons chili powder
- 1-2 teaspoons cumin (to taste)
- 1-2 teaspoons cinnamon (to taste)
- 1 tablespoon vinegar (Balsamic or white is fine)
- 1 15-ounce can black beans*, rinsed and drained
- 1 15-ounce can cannellini or Great Northern beans*, rinsed and drained
- 1 15-ounce can kidney beans*, rinsed and drained
1. In a large pot, sauté onion, peppers, carrots, celery and garlic in olive oil over
medium high heat until softened and begin to brown (about 5 minutes).
2. Stir in tomato sauce, diced tomatoes, broth, pumpkin puree, and quinoa. Add spices and
vinegar; simmer for about 20-30 minutes over low heat stirring occasionally.
3. Add the rinsed and drained beans (and corn if desired). Simmer for another 20-30 minutes.
4. Serve topped with chopped green onions, sour cream and diced avocado if desired. Enjoy!
This recipe makes 8 servings – enough for the whole family or for leftovers for the week!
Nutrition information per serving: 240 calories, 11 grams protein, 40 grams carbohydrate, 4 grams fat,
14 grams fiber, 400-800 mg. sodium (depends on if use lower sodium canned products)
*suggest reduced sodium varieties
This is a vegetarian style chili, but can incorporate cooked, ground turkey, soy crumbles or lean beef – and chicken broth rather than vegetable broth if desired. Anybody want to try it?