Pumpkin Chili

  • prep: 15 min
  • cook: 40 min
  • total: 55 min
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  • servings:
  • Summary

    Pumpkin is the star of this belly-warming vegetarian chili that has only 96 calories per serving!

    Ingredients

    • 1 tsp. olive oil
    • 1 medium onion, chopped
    • 1 medium red bell pepper, chopped
    • 1 medium carrot, sliced
    • 2 cloves garlic, finely chopped
    • Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
    • 1 Tbsp. chili powder
    • ½ tsp. ground cumin
    • 2 cups low-sodium organic vegetable broth
    • 1 (14.5-oz) can diced tomatoes
    • 1 (15-oz.) can kidney beans, drained, rinsed
    • ½ cup pure pumpkin puree
    • 4 cups cubed raw pumpkin (½-inch cubes)
    • 8 Tbsp. nonfat plain Greek yogurt (optional)
    • 2 Tbsp. chopped fresh Italian parsley (for garnish; optional)

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 8 % Daily Value *
    • Total Fat: 0 g 0.2%
    • Saturated Fat: 0 g 0.01%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 133 mg 5.54%
    • Calcium: 6 mg 0.63%
    • Potassium: 5 mg 0.15%
    • Magnesium: 0 mg 0%
    • Iron: 0 mg 0.82%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 1 g %
    • Dietary Fiber: 0 g 1.12%
    • Sugar: 1 g
    • Protein: 0 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 1.6%
    • Vitamin C 2.1%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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