Hearty & Healthy Pumpkin Chili Recipe

White bowl with delicious pumpkin chili from Atlanta Community Food Bank

Try this delicious pumpkin chili recipe topped with yogurt and avocado from the Atlanta Community Food Bank. Since 1979, the Atlanta Community Food Bank has been distributing food to nonprofits that assist families in need across the city.

Around the holidays, the Food Bank always receives an influx of canned pumpkin, which is normally baked into sweets like pies and muffins. To provide a healthier alternative, their registered dieticians, Joy Goetz and Kristen Elliott, created this chili recipe.


Cook time: 30 minutes

1 tablespoon vegetable, canola or olive oil
1 small onion, diced
1 jalapeno, deseeded and chopped
2 cups kale, roughly chopped
3 cloves garlic, chopped or 1 teaspoon of garlic powder
4 cups water
1 can (15oz.) diced tomatoes, canned in juice (do not drain)
1 tablespoon chili powder
1 tablespoon ground cumin
Black pepper to taste
1 can (15oz.) black beans, no salt added, drained
1 can (15oz.) pumpkin puree
1 can (6oz.) tomato paste

Chopped green onions
Low-fat Greek yogurt
Sliced avocado

Heat oil in a large skillet over medium-high heat. When hot, add the diced onion, jalapeno and garlic, and sauté until onion is soft, about 5 minutes.

In a large pot, add water, kale, tomatoes (with juice), chili powder, cumin and black pepper. Cover and bring to a boil over medium-high heat.

Add onion and jalapeno mixture, pumpkin puree, tomato paste and black beans. Stir well to be sure that the pumpkin blends into the chili. Return lid to pot and simmer for 20-25 minutes.

Serve hot and top with plain low-fat Greek yogurt, chopped green or white onions and avocado.

Learn more about Atlanta Community Food Bank.

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