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in Gluten-Free, Mains, Vegetarian · October 5, 2021

Vegetarian Pumpkin Chili

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When the cold weather comes, there is no better way to warm up than with a delicious, hearty bowl of soup. This Vegetarian Pumpkin Chili recipe is equal parts comfort & heat. Serve with some crusty bread for a hearty, plant based meal.

Perfect for meatless Monday:

This Vegetarian Pumpkin Chili is packed with plant based protein thanks to 3 whole cans of beans used. The simple and inexpensive beans also pack in plenty of fibre, great for our heart and gut health.

Eating plant based meals more often has been associated with many health benefits. You don’t have to be 100% plant based to still reap the benefits, aim to include a few vegetarian meals in the rotation.

vegetarian pumpkin chili

Ingredients:

  • olive oil
  • garlic & yellow onion
  • red bell pepper
  • button mushrooms
  • chili powder, cumin, paprika
  • chipotle chili powder, or sub more regular chili powder
  • salt & pepper
  • chipotles in adobo sauce
  • 3 cans of beans, I used black, pinto and white kidney beans
  • canned pumpkin puree ( not pumpkin pie filling)
  • cans of diced tomatoes
  • vegetable broth
  • apple cider vinegar * or sub lemon juice

Pair with:

  • Tortilla chips
  • Sourdough or other crusty bread
  • A fresh side salad
  • Whole grain crackers for dipping 
  • A dallop of sour cream or plain Greek yogurt
  • Fresh herbs like green onions, cilantro
  • A sharp cheese like aged cheddar or manchego 

Check out the other Pumpkin Week recipes on the blog:

  • Pumpkin Oatmeal Chocolate Chip Muffins
  • White Bean Pumpkin Hummus

If you try out this recipe, be sure to leave a star rating and review. Happy cooking!

vegetarian pumpkin chili

Vegetarian Chipotle Pumpkin Chili

Andrea Toole
When the cold weather comes, there is no better way to warm up than with a delicious, hearty bowl of soup. This pumpkin chili recipe is equal parts comfort & heat. Serve with some crusty bread for a hearty, plant based meal.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 25 mins
Cook Time 30 mins
Resting Time 10 mins
Course Main Course, Side Dish, Soup
Cuisine American
Servings 10

Ingredients
  

  • 2 tbsp olive oil
  • 4 cloves garlic, minced
  • 1 medium yellow onion, diced
  • 1 medium red bell pepper, diced
  • 1 package (200g) button mushrooms, halved

Chipotle Chili Spice

  • 1 tbsp chili powder
  • 1 tbsp chipotle chili powder *Or sub for 1 tbsp regular chili powder
  • 2 tsp ground cumin
  • 1 tsp paprika
  • 1/4 tsp salt
  • 1/2 tsp ground black pepper

Other

  • 1/2 of a 190ml can chipotles in adobo sauce, chopped if not pre cut *Use more/less to adjust to your spice preference.
  • 3 cans (19 oz each) beans, drained and rinsed (I used black, pinto, and white kidney beans)
  • 1½ cup pumpkin puree *Pure pumpkin, not pumpkin pie filling
  • 2 cans (28 oz each) diced tomatoes
  • 2 cups low sodium vegetable broth
  • 1-2 tsp apple cider vinegar Or sub lemon juice

Instructions
 

  • Heat the olive oil in a large pot over medium heat. Once hot, add the garlic and onion and saute for 3-4 minutes until slightly softened.
  • Add in the bell pepper and mushrooms and saute for another 2-3 minutes. Add in the spices and mix to coat all the veggies, sautéing for about 30 seconds.
  • Add in the chipotles in adobo sauce, all 3 cans of beans, pumpkin puree, both cans of diced tomatoes and the vegetable broth.
  • Increase the temperature to medium high heat to bring to a boil. Once boiling, reduce to a simmer and cook for 25 minutes until the veggies are softened, stirring occasionally.
  • Once cooked, remove from heat and allow to sit for 10 minutes to cool slightly. Add in 1 tsp apple cider vinegar and stir. Taste and add more vinegar to brighten it up, or add more salt and pepper as needed.
  • Serve with crusty bread. Leave a star rating & review if you try it out!

Notes

Store in an airtight container refrigerated for up to 5 days. Freezer safe in an airtight container. 
Note on the chipotle peppers:
If you prefer less spice, add in 2-3 peppers only. Freeze the remaining chipotle peppers in a sealed container for later use. 
Substitutions:
Chipotle chili powder- you can find this in most grocery stores, but if you’d rather keep your spice drawer minimal sub for more regular chili powder. 
Apple cider vinegar- sub for lemon juice if you don’t have it on hand.
 
Keyword chili recipe, chipotle chili, pumpkin chili, vegan chili, vegetarian chili
Previous Post: « Pumpkin Oatmeal Chocolate Chip Muffins
Next Post: Pumpkin Baked Oatmeal »

Reader Interactions

Comments

  1. Sam says

    October 26, 2021 at 1:27 am

    5 stars
    I used less chipotle to make it less spicy and it was really good

    Reply

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Recipe Rating




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Welcome to The Dietitian Feed, a spot for all things food. I can't wait to see what you make!
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Andrea | Healthy + Easy Recipes
New! Mini Eggplant Pizzas by @thedietitianfeed A New! Mini Eggplant Pizzas by @thedietitianfeed

A simple & delicious snack idea or addition to a meal! These mini eggplant pizzas are a great way to eat more vegetables, and I love including a few flatbread rounds to make it more substantial for a full meal.

Like & save this post for later & follow me @thedietitianfeed for more delicious, healthy meal ideas!

Makes 2 servings, easily customizable to make more or less servings. Just adjust the amount of eggplant slices you use.

Ingredients: 
* ½ of an eggplant, sliced into ¼ inch thick rounds 
* Pinch salt
* Olive oil 
* 4 mini flatbread rounds
* Marinara sauce or tomato sauce of choice- I just used leftover pasta sauce
* Shredded Mozzarella cheese
* Grated Parmesan cheese
* Pinch of Italian seasoning  or dried basil and oregano
* Fresh basil or parsley if desired

Directions:
1. Preheat the oven to 400F and line a baking sheet with parchment paper. Slice the eggplant and sprinkle with salt on both sides, allow to sit for about 10 minutes while the oven preheats,  this will sweat out some of the water in the eggplant. 
2. Wipe off the excess water from the eggplant with a paper towel and brush with olive oil on both sides. Place on the baking sheet and bake for 15 minutes. 
3. Remove from the oven and place your flatbread rounds on the baking sheet as well. Top each slice of eggplant and flatbread with about 1 tbsp of sauce, then the cheeses and a sprinkle of Italian seasoning. 
4. Bake for 5-7 minutes or until the cheese is melted and browned around the edges. Top with fresh parsley if desired and Enjoy!
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#snackbox #minipizza #snackidea #healthysnacks #kidapprovedsnacks #snacksforkids #healthysnackideas #eggplantrecipes #eggplantrecipe
Episode 2: Dinner in a Pinch Tortellini Soup by @t Episode 2: Dinner in a Pinch
Tortellini Soup by @thedietitianfeed

This recipe comes together super quick, is packed with veggies & is a delicious addition to your dinner rotation. 

Like & save this post for later and follow me @thedietitianfeed for more of Dinners in a Pinch & other delicious, nourishing recipes 💞

Ingredients: 
* 2 tbsp olive oil 
* 1 small yellow onion, diced 
* 3 large cloves garlic, minced
* 1 large carrot, diced
* 1 bulb fennel, diced 
* 1 small zucchini, chopped
* 1 can diced tomatoes (28 oz)
* 5 cups low sodium vegetable broth
* Pinch Red pepper flakes
* ½ tsp dried thyme
* ½ tsp dried basil 
* ¼ tsp salt plus more to taste
* Pinch black pepper
* 12 oz (350 g) Cheese tortellini 
* 3 cups spinach, roughly chopped 
* ¼ cup chopped fresh basil* Optional  
* Juice of ½ a lemon
* Grated parmesan for garnish

Method: 
1. Preheat a large pot over medium-low heat. Once hot, add the olive oil, onion and garlic. Saute for 30 seconds before adding the carrot, fennel and zucchini. 
2. Add a pinch of salt and pepper and saute for about 5 minutes until slightly softened, then add in the can of tomatoes, broth, red pepper flakes, thyme and basil. Bring to a boil and cook for 15-20 minutes until the vegetables are fork tender. 
3. Add in the tortellini and cook for 5 minutes until al dente or according to package directions. Remove from heat and stir in the spinach, basil and lemon juice. 
4. Allow to cool slightly before serving, add parmesan cheese as garnish if desired. Enjoy!
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#healthydinnerideas #healthymeal #healthydinner #healthyrecipes #healthylifestyle #tortellini #tortellinisoup #souprecipe #soupseason #dinnerideas #easydinner #easydinners #easydinnerideas #dietitian #healthymealsprep
New nourishing dessert idea! Half Baked Pear Crisp New nourishing dessert idea! Half Baked Pear Crisp by @thedietitianfeed

This half baked pear crisp is a delicious and healthy dessert idea that also happens to be gluten free so more of you can enjoy it🍐 It uses whole foods & helps you to get in more fruit in a delicious way!

Like & save this post to make later & follow me @thedietitianfeed for more easy & nourishing recipes

Ingredients: 
- 1 pear, cut in half
- 1/2 tbsp maple syrup
- Pinch cinnamon
Crisp Topping: 
- 1/4 cup rolled oats
- 1 ½ tbsp oat flour
- ¼ tsp cinnamon
- Pinch nutmeg
- 1 tbsp maple syrup
- 1 tbsp coconut oil, melted
- 2 tbsp chopped almonds 
- Pinch salt

Vanilla ice cream for topping

Directions:
1. Preheat the oven to 375 degrees F. 
2. Slice the pear in half and scoop out the seeds using a spoon.
3. Drizzle the maple syrup over the cut side of both halves of the pear and spread it across the pear before sprinkling with cinnamon. 
4. Place the pear halves cut side up in a small baking dish. You can slice a small piece off the bottoms of each pear to get them to sit flat if you’d like. 
5. Mix together all the ingredients for the crisp topping, then spoon onto each pear halve. 
6. Bake for 35-40 minutes or until the pear is fork tender and the crisp is golden brown. 
7. Serve with a scoop of vanilla ice cream if desired and enjoy!
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#healthydesserts #healthydessert #healthydessertrecipes #pearcrisp #bakedpears #crumblerecipe #healthyfood #healthyrecipeshare #healthyrecipesideas #healthylifestyle #wholefoods #dietitian #nutritionisteats
Dinner in a Pinch Episode 1: Feta Chicken Sheet Pa Dinner in a Pinch Episode 1: Feta Chicken Sheet Pan meal by @thedietitianfeed where I’m sharing easy & delicious dinner ideas so you can make dinner in a pinch 👌🏻💫

Make sure you like & save this post to make later & follow @thedietitianfeed for more episode 2 💫

Veggies and Feta
*  1 pint cherry tomatoes
*  2 red bell peppers, sliced
*  2 cups halved baby potatoes
*  1 tbsp olive oil + more for drizzling and cooking
*  ½ tsp each of dried thyme, dried parsley
*  Pinch of salt & red pepper flakes
*  2 large cloves garlic, minced
*  200 g block of feta cheese (the one packed in brine)
Chicken
*  1 lb boneless, skinless chicken breasts (about 2 large chicken breasts), pounded until about ½ an inch thick
*  2 tsp garlic powder
*  1 tsp each of dried parsley, paprika
*  ½ tsp dried thyme, red pepper flakes
*  ¼ tsp salt
*  Pinch of black pepper
Method:
1.  Preheat the oven to 400F and line a baking sheet with parchment paper.
2. Add the chopped tomatoes, bell peppers and potatoes to a large mixing bowl. Add 1 tbsp of olive oil, thyme, parsley, salt, red pepper flakes and the garlic. Mix well and spread out onto the baking sheet.
3. In the middle of the baking sheet move some of the vegetables out of the way and place the block feta cheese. Drizzle the feta with some olive oil. Bake for 20 mins.
4. While the vegetables and feta bake, prepare the chicken. Mix the spices together and rub on either side of the chicken pieces.
5. Heat a large frying pan over medium heat. Once hot, add a drizzle of olive oil to coat the pan and place both pieces of chicken. Sear for 3-4 mins per side until golden brown. Set aside.
6. Once the vegetables have cooked for 20 mins, add the seared chicken to the same baking sheet and bake again for an additional 20 mins or until the chicken is cooked through (internal temp of 165F). The feta will brown around the edges slightly.
7. Break down the block of feta with a fork, mix with the vegetables if desired and enjoy!
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