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–+ servings
Pumpkin Chili

Savory Pumpkin Chili to Warm Your Soul This Fall

This Pumpkin Chili is a comforting, one-pot dish perfect for cooler evenings, combining savory pumpkin puree with zesty Italian sausage.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 servings
Course: Soups
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons olive oil or avocado oil as a substitute
  • 1 pound spicy Italian sausage or lentils/plant-based meat for vegetarian version
  • 1 medium onion yellow onions or shallots work well
  • 1 large red bell pepper green bell peppers can substitute
  • 4 cloves garlic or garlic powder if fresh is unavailable
For the Seasoning
  • 1 teaspoon ground cumin or coriander as an alternative
  • 2 tablespoons chili powder adjust to taste
  • 1 teaspoon kosher salt sea salt or mixed seasoning blend may be used
  • 0.5 teaspoon ground black pepper
  • 0.5 teaspoon ground cinnamon or nutmeg for variation
For the Filling
  • 1 can fire-roasted tomatoes or regular canned tomatoes
  • 1 can kidney beans or pinto/black beans
  • 1 can black beans any favorite bean can work
  • 1 can pumpkin puree or freshly roasted pumpkin
  • 2 cups chicken broth or vegetable broth for vegetarian version

Equipment

  • Dutch oven

Method
 

Step‑by‑Step Instructions for Pumpkin Chili
  1. Heat olive oil in a large Dutch oven over medium heat for about 2 minutes until shimmering.
  2. Add spicy Italian sausage, breaking it apart. Sauté for 8–10 minutes until browned. Remove sausage and set aside.
  3. In the same pot, sauté chopped onion and diced red bell pepper for 10–12 minutes until softened.
  4. Add minced garlic, ground cumin, chili powder, kosher salt, ground black pepper, and ground cinnamon. Sauté for 30 seconds.
  5. Stir in fire-roasted tomatoes, kidney beans, black beans, pumpkin puree, and chicken broth. Mix well.
  6. Bring to a gentle boil, then reduce heat and simmer for 20 minutes, stirring occasionally.
  7. Taste and adjust seasoning as needed. Serve warm in bowls with toppings.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 38gProtein: 20gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 50mgSodium: 800mgPotassium: 600mgFiber: 10gSugar: 6gVitamin A: 3000IUVitamin C: 30mgCalcium: 80mgIron: 4mg

Notes

Allow chili to rest overnight in the refrigerator for deeper flavors. Experiment with pantry substitutions for flexible cooking.

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