The Graphic Food Girl

Intro

Sweater weather has officially arrived, and nothing says “hello, autumn” like a big pot of chili bubbling away on the stove. This One-Pot Pumpkin Black Bean Chili is the cozy hug your weeknights have been waiting for. It’s completely plant powered, so there’s no meat and no dairy, yet it’s thick, hearty and loaded with smoky, warming spices.

The secret? A can of pumpkin purée. It melts into the tomatoes and makes the chili velvety and rich without a drop of cream. Toss everything into one pot, let it simmer, and you’ve got dinner tonight and lunch tomorrow. Fewer dishes, more flavor—that’s our kind of math!

Quick Facts

• Prep time: 15 minutes
• Cook time: 35 minutes
• Servings: 6
• Diet: Vegan, dairy free

Ingredients

• 1 tablespoon olive oil
• 1 large onion (diced)
• 1 medium red bell pepper (diced)
• 3 cloves of garlic (minced)
• 2 cups pumpkin or butternut squash, peeled and cut into small cubes
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cinnamon
• 2 cans (15 oz each) black beans, rinsed and drained
• 1 can (15 oz) pumpkin purée (plain pumpkin, not pie filling)
• 1 can (14.5 oz) diced tomatoes
• 2 cups low-sodium vegetable broth
• 1 cup frozen corn
• Salt and pepper to taste
• Juice of 1 lime
• To top: avocado, chopped cilantro, toasted pumpkin seeds (pepitas)

Prep and Cook

1. Sauté the base: Heat the olive oil in a large pot over medium heat. Add the onion and bell pepper and cook for 5–6 minutes until soft.
2. Wake up the spices: Stir in the garlic, chili powder, cumin, smoked paprika and cinnamon. Cook for about a minute until fragrant.
3. Add the pumpkin: Toss in the pumpkin cubes and stir to coat them in all that spicy goodness.
4. Pour it all in: Add the black beans, pumpkin purée, diced tomatoes and vegetable broth. Stir well and bring to a boil.
5. Simmer: Lower the heat, cover partially and simmer for 20–25 minutes, stirring now and then, until the pumpkin cubes are fork-tender.
6. Finish: Stir in the corn and cook 5 more minutes. Season with salt and pepper, then squeeze in the lime juice.
7. Top and serve: Ladle into bowls and pile on avocado, cilantro and toasted pepitas.

Tips and Twists

• Make it thicker: Mash a ladleful of beans against the side of the pot before you add the corn. Instant body, no flour needed.
• Meal prep friendly: Chili tastes even better the next day. It keeps in the fridge for up to 4 days and freezes beautifully in portions.
• Short on time? Skip the fresh pumpkin cubes and add an extra can of beans instead.
• Pair it up: Serve with brown rice, a baked potato, or tortilla chips for dipping.

Nutritional Facts

The information here is just an estimate calculated from USDA FoodData Central data. It is only for courtesy and convenience. Not to be considered as an alternative to professional advice.

The nutritional facts for the One-Pot Pumpkin Black Bean Chili (per serving, 1/6 of the pot) show why it makes such a satisfying weeknight bowl:

• Moderate in Calories: At 216 calories per serving, it’s a filling bowl that leaves room for your favorite toppings.
• Packed with Fiber: Each serving has 11.6g of dietary fiber, 41% of the daily value, thanks to the black beans and pumpkin.
• Good Source of Plant Protein: With 9.2g of protein from the beans, it keeps you full without any meat.
• Light on Fat: Just 4.4g of total fat and 0.6g of saturated fat, with zero cholesterol since it’s completely plant based.
• A Good Dose of Minerals: It provides iron (4.2mg, 23% DV), potassium (820mg, 17% DV) and calcium (114mg, 9% DV).
• Sodium in Check: 353mg of sodium per serving (15% DV) before you add salt to taste, helped along by low-sodium broth and rinsed beans.

Nutrition estimated with USDA FoodData Central data.

For the Graphic Food Lovers

Free pdf Download Below

Download the printable One-Pot Pumpkin Black Bean Chili recipe card (PDF)

Wrap up

One pot, a handful of pantry staples and about 50 minutes is all it takes to bring a little autumn magic to the table. Whether you’re feeding a crowd on game night or prepping lunches for the week, this pumpkin black bean chili is wholesome, budget friendly and seriously satisfying. Make it, top it, and tell us your favorite twist in the comments!