Gut Healthy Pumpkin Veggie Chili
Even the heat of Mexico can’t get in the way of my love of soup season!
The moment the temperature drops (even if it’s only two degrees) I’m ready for all things cozy.
Despite being born in the Spring, I am team Fall through and through.
Anyway, the other morning I really wanted pumpkin muffins.
Muffins are a staple in our house. SO easy to pack in tons of veggies, healthy fats and fiber. And the perfect on-the-go breakfast in my opinion.
BUT, we ended up with A LOT of extra pumpkin. Not wanting it to go to waste, after a little experientation this pumpkin chili was born and it’s a new family favorite. My oldest daughter even had THREE bowls! So if needed a good reason to try this chili, I think that’s a pretty good one!
Benefits of Beans
Beans are a seriously underrated superfood in my opinion. Thanks to things like the paleo and keto diets, misinformation about lectins and diet culture in general, beans and legumes get a bad rap but they’re an excellent source of fiber, protein, prebiotics and are one of the foods that the longest living cultures across the globe include daily in their diets.
If you’re someone who struggles with blood sugar imbalances, you may need to pay extra attention to how they impact your blood sugar. But for most people they’re great!
BENEFITS OF PUMPKIN
Pumpkin is a great source of beta-carotene, a carotenoid that your body converts into vitamin A, making it helpful for your immune system, protecting your vision, is a great source of fiber (my other favorite nutrient), and promotes healthy skin.
Plus it’s super versatile so you can use it in everything from pancakes and muffins to savory soups and sauces.
KEEP IT SIMPLE
Like everything I make, this chili comes together quickly! Because while I’m all for the slow food movement, I also work 2 jobs, and have 2 young kids so spending HOURS in the kitchen just isn’t my thing.
In the morning I took about 5-10 minutes to measure the spices into a small bowl, chopped all of the veggies, and set the cans out on the counter.
After work and before I had to show my face for a meeting, I quickly sauteed the veggies and added all of the ingredients to a big stock pot and let it simmer away until my meeting was over and the kids were home so we could eat dinner together.
Easy peasy.
I hope you enjoy!
INGREDIENTS
1 can black beans
1 can kidney beans
1 can cannelini or pinto beans
1 small can green salsa (I like herdez, but use your favorite)
1 can crushed tomatoes
1 15 oz can pumpkin
1 quart veggie broth (or chicken if not veg)
1 red or yellow onion (diced)
2 cloves garlic
1 red or yellow bell pepper (chopped)
1 zucchini squash (or chayote if available)
2-3 carrots (chopped)
1 jalapeno (diced)
SPICE MIX
1.5 T cumin
1 T chili powder
1 tsp oregano
1 tsp sea salt
Fresh ground Black pepper
Pinch of cayenne pepper
Pinch of cinnamon
2 Bay leaves
DIRECTIONS
One of the secrets to a good soup (or any dish really) is to cut your veggies to similar sizes. Things cook more evenly and it provides more cohesiveness for the dish.
Heat a large sauce pan or stock pot over medium/high heat. Add 1-2 T avocado oil.
Once warm, add your onions and garlic and saute until lightly browned. Add the spice mixture and sautee until fragrant. You may need to add a little more oil of the mixture seems too dry.
Then add the chopped peppers and jalapeno, sautee for 1-2 minutes before adding the carrots and squash. Once all of the veggies have started to soften, add the cans of tomatoes and green salsa. Stir the mixture until well combined.
Add the canned beans, pumpkin, and about ¾ of the broth. Allow to simmer over medium heat for 30-45 minutes. You can add more broth as needed if the chili gets a little too thick.
Serve with lots of fresh chopped cilantro, a scoop of greek yogurt and some crushed tortilla chips or corn bread on the side.