Pumpkin Walnut Chili

By Dr. Sonali Ruder
Total Time
1 Hr
Serves
8 - 10
Serving Size
1-1/2 cups
Course
Main

DESCRIPTION

Prep Time
20 Mins
Cook Time
40 Mins
Total Time
1 Hr
Calories
260
Total Fat
10
Saturated Fat
1
Polyunsaturated Fat
6
Monounsaturated Fat
2
Cholesterol
0
Sodium
710
Carbohydrates
37
Dietary Fiber
9
Total Sugars
8
Added Sugars
0
Protein
10
Vitamin D
0
Calcium
110
Iron
4
Potassium
289

Ingredients

  • 1 tablespoon olive oil
  • 1 medium yellow onion, diced
  • 3 cloves garlic, finely chopped
  • 1 red bell pepper, diced
  • 3 cups (12 ounces) fresh pumpkin, peeled and diced (can substitute squash)
  • 1 cup California walnuts, chopped
  • 1/2 cup uncooked bulgur
  • 1-1/2 tablespoon chili powder
  • 2 teaspoons cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 cans (14.5 ounces each) fire-roasted tomatoes, diced
  • 1 can (15 ounces) canned pumpkin
  • 2-3 cups reduced sodium vegetable broth
  • 2 cans (15.5 ounces each) black beans or kidney beans, drained and rinsed
  • Optional toppings: chopped walnuts, cilantro, avocado, Greek yogurt, shredded cheese

Preparation

  1. Heat olive oil in a large Dutch oven or other heavy-bottomed pot over medium heat. Add the onion, garlic and red pepper and cook, stirring occasionally until softened, about 4-5 minutes.
  2. Add the diced pumpkin, walnuts, and bulgur to the pot and stir to combine.
  3. Add the chili powder, cumin, oregano, salt, pepper, tomatoes, canned pumpkin, and vegetable broth. Stir to combine, then bring to a boil then reduce to a simmer. Cover and cook for 15 minutes.
  4. Uncover after 15 minutes and stir in the black beans. Simmer uncovered for another 15-20 minutes until the chili thickens and the pumpkin and bulgur are cooked. Serve with desired toppings.