I made a One Pot Vegan Pumpkin Chili and now everyone at my table won’t shut up about how it somehow turned a weeknight into a holiday-level dinner.
And I am obsessed with this Pumpkin Chili Recipe because it hits that weird spot between bold and mellow, not sweet nonsense but actually savory with pumpkin puree and black beans doing this magical tag team. I love that it’s a One Pot Vegan Pumpkin Chili that feels like a proper meal after a long day, hearty, slightly smoky, and full of texture.
I crave the way the spices stick to every spoonful. No fluff.
Just big bowls that disappear fast at my table. Friends ask for the recipe every year.
I never get tired of it. Not kidding.
Ingredients
- Olive oil, warm and silky, helps everything cook without sticking.
- Medium yellow onion, adds sweet base and cozy aroma while it softens.
- Garlic cloves, punchy and savory, give that familiar chili kick.
- Red bell pepper, bright crunch and a bit of natural sweetness.
- Carrots, earthy sweetness and texture so it’s not all mushy.
- Pumpkin puree, creamy body and gentle sweetness that makes it thick.
- Diced tomatoes, juicy acidity that keeps the chili lively.
- Tomato paste, deep tomato punch and concentrated umami.
- Vegetable broth, keeps it brothy and not too heavy.
- Black beans, hearty protein and a nice creamy bite.
- Kidney beans, sturdy texture and filling, makes it more meal-like.
- Chili powder, classic warmth and chili flavor you’ll recognize.
- Ground cumin, earthy and slightly nutty, ties spices together.
- Smoked paprika, smoky warmth without using actual smoke.
- Pumpkin pie spice, surprising warmth and cozy autumn notes.
- Ground cinnamon, tiny sweet edge that rounds savory flavors.
- Cayenne pepper optional, adds heat if you want to sweat a bit.
- Maple syrup, subtle sweetness that balances acidity and spice.
- Soy sauce or tamari, salty umami boost, especially for depth.
- Salt, essential, brings everything into focus.
- Black pepper, mild bite that wakes up the palate.
- Lime juice, bright acid that cuts through richness, fresh finish.
- Fresh cilantro, herbaceous pop on top if you’re into herbs.
Ingredient Quantities
- 2 tbsp olive oil
- 1 medium yellow onion
- 3 garlic cloves
- 1 red bell pepper
- 2 medium carrots
- 1 (15 oz) can pumpkin puree
- 1 (14.5 oz) can diced tomatoes
- 2 tbsp tomato paste
- 2 cups vegetable broth
- 1 (15 oz) can black beans
- 1 (15 oz) can kidney beans
- 2 tbsp chili powder
- 2 tsp ground cumin
- 1 tsp smoked paprika
- 1 tsp pumpkin pie spice
- 1/4 tsp ground cinnamon
- 1/4 to 1/2 tsp cayenne pepper (optional)
- 2 tbsp maple syrup
- 1 tbsp soy sauce or tamari
- 1 to 2 tsp salt
- 1/2 tsp black pepper
- Juice of 1 lime (about 1 tbsp)
- Fresh cilantro for serving (optional)
How to Make this
1. Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 chopped medium yellow onion and cook about 5 minutes until soft and slightly brown around the edges, then stir in 3 minced garlic cloves and cook another 30 seconds until fragrant.
2. Add 1 diced red bell pepper and 2 peeled, diced medium carrots to the pot. Cook 5 to 7 minutes, stirring now and then, until the carrots start to soften.
3. Push veggies to the side and stir in 2 tbsp tomato paste, 2 tbsp chili powder, 2 tsp ground cumin, 1 tsp smoked paprika, 1 tsp pumpkin pie spice, 1/4 tsp ground cinnamon and 1/4 to 1/2 tsp cayenne pepper if you want heat. Cook everything together 1 to 2 minutes to wake up the spices, stirring so nothing burns.
4. Pour in 1 (15 oz) can pumpkin puree, 1 (1
4.5 oz) can diced tomatoes with juices, and 2 cups vegetable broth. Stir well to combine, scraping the bottom of the pot to loosen any browned bits.
5. Add 1 (15 oz) can black beans and 1 (15 oz) can kidney beans, drained and rinsed. For thicker chili, mash a cup of the beans against the side of the pot with your spoon then stir.
6. Stir in 2 tbsp maple syrup, 1 tbsp soy sauce or tamari, 1 to 2 tsp salt and 1/2 tsp black pepper. Bring the chili to a gentle simmer, then reduce heat to low.
7. Cover and simmer 20 to 30 minutes, stirring occasionally, until flavors are melded and carrots are tender. If it looks too thick, add a splash more vegetable broth or water. If too thin, simmer uncovered a few minutes.
8. Taste and adjust seasonings: more salt, more chili powder for smokiness, or more cayenne for kick. Squeeze in juice of 1 lime and stir, that brightens everything up.
9. Serve hot topped with fresh cilantro if you like. Leftovers keep great in the fridge for 4 to 5 days and freeze well for up to 3 months.
10. Tips: use canned pumpkin not pumpkin pie filling, drain and rinse beans for less sodium, and brown the onion well for deeper flavor. If you want extra texture add corn or cooked quinoa when serving.
Equipment Needed
1. Large heavy-bottomed pot or Dutch oven
2. Wooden spoon or sturdy spatula for stirring and mashing beans
3. Chef’s knife, sharp (for chopping onion, pepper, carrots)
4. Cutting board
5. Measuring spoons (esp for spices)
6. Measuring cups (for broth and pumpkin)
7. Can opener and a colander or fine mesh strainer for draining/rinsing beans
8. Citrus juicer or small fork to squeeze the lime
9. Ladle and bowls for serving
FAQ
Hearty Vegan Pumpkin Chili Recipe Substitutions and Variations
- Pumpkin puree: swap with equal parts roasted butternut or kabocha squash puree, or use canned sweet potato for a sweeter, thicker chili. Might be a little less pumpkin flavor but still great.
- Black beans / Kidney beans: use pinto beans, cannellini, or cooked brown lentils for a different texture. Lentils break down more and make it stewier, so add a bit less broth.
- Maple syrup: sub with brown sugar, agave nectar, or a drizzle of molasses for deeper caramel notes. Taste as you go, some are sweeter than others.
- Soy sauce or tamari: swap with coconut aminos, Worcestershire sauce (vegan version), or a mix of 1/2 tsp salt plus 1 tsp miso dissolved in water for umami if you avoid soy.
Pro Tips
1) Brown the onion longer than you think. Let it get nicely caramelized on the edges before adding the garlic. It adds deeper, almost sweet flavor that makes the pumpkin and spices sing. Don’t rush it, but stir so it doesn’t burn.
2) Wake the spices up in oil. After you add tomato paste and spices, cook them a couple minutes until fragrant and the paste darkens a bit. That releases much more flavor than just dumping everything in with the liquids.
3) Control texture with bean mash and a splash of broth. Mash about a cup of beans for creaminess, but keep the rest whole for bite. If it thickens too fast add small splashes of broth, not a big pour, so you keep the balance.
4) Brighten and balance at the end. Add the lime juice and taste for salt and sweetness last. The maple syrup and soy can hide bitterness or acidity, but small adjustments at the finish make it pop. Cilantro or a little plain yogurt on top helps if it feels too heavy.
Hearty Vegan Pumpkin Chili Recipe
I made a One Pot Vegan Pumpkin Chili and now everyone at my table won't shut up about how it somehow turned a weeknight into a holiday-level dinner.
6
servings
207
kcal
Equipment: 1. Large heavy-bottomed pot or Dutch oven
2. Wooden spoon or sturdy spatula for stirring and mashing beans
3. Chef’s knife, sharp (for chopping onion, pepper, carrots)
4. Cutting board
5. Measuring spoons (esp for spices)
6. Measuring cups (for broth and pumpkin)
7. Can opener and a colander or fine mesh strainer for draining/rinsing beans
8. Citrus juicer or small fork to squeeze the lime
9. Ladle and bowls for serving
Ingredients
2 tbsp olive oil
1 medium yellow onion
3 garlic cloves
1 red bell pepper
2 medium carrots
1 (15 oz) can pumpkin puree
1 (14.5 oz) can diced tomatoes
2 tbsp tomato paste
2 cups vegetable broth
1 (15 oz) can black beans
1 (15 oz) can kidney beans
2 tbsp chili powder
2 tsp ground cumin
1 tsp smoked paprika
1 tsp pumpkin pie spice
1/4 tsp ground cinnamon
1/4 to 1/2 tsp cayenne pepper (optional)
2 tbsp maple syrup
1 tbsp soy sauce or tamari
1 to 2 tsp salt
1/2 tsp black pepper
Juice of 1 lime (about 1 tbsp)
Fresh cilantro for serving (optional)
Directions
- Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 chopped medium yellow onion and cook about 5 minutes until soft and slightly brown around the edges, then stir in 3 minced garlic cloves and cook another 30 seconds until fragrant.
- Add 1 diced red bell pepper and 2 peeled, diced medium carrots to the pot. Cook 5 to 7 minutes, stirring now and then, until the carrots start to soften.
- Push veggies to the side and stir in 2 tbsp tomato paste, 2 tbsp chili powder, 2 tsp ground cumin, 1 tsp smoked paprika, 1 tsp pumpkin pie spice, 1/4 tsp ground cinnamon and 1/4 to 1/2 tsp cayenne pepper if you want heat. Cook everything together 1 to 2 minutes to wake up the spices, stirring so nothing burns.
- Pour in 1 (15 oz) can pumpkin puree, 1 (1
- 5 oz) can diced tomatoes with juices, and 2 cups vegetable broth. Stir well to combine, scraping the bottom of the pot to loosen any browned bits.
- Add 1 (15 oz) can black beans and 1 (15 oz) can kidney beans, drained and rinsed. For thicker chili, mash a cup of the beans against the side of the pot with your spoon then stir.
- Stir in 2 tbsp maple syrup, 1 tbsp soy sauce or tamari, 1 to 2 tsp salt and 1/2 tsp black pepper. Bring the chili to a gentle simmer, then reduce heat to low.
- Cover and simmer 20 to 30 minutes, stirring occasionally, until flavors are melded and carrots are tender. If it looks too thick, add a splash more vegetable broth or water. If too thin, simmer uncovered a few minutes.
- Taste and adjust seasonings: more salt, more chili powder for smokiness, or more cayenne for kick. Squeeze in juice of 1 lime and stir, that brightens everything up.
- Serve hot topped with fresh cilantro if you like. Leftovers keep great in the fridge for 4 to 5 days and freeze well for up to 3 months.
- Tips: use canned pumpkin not pumpkin pie filling, drain and rinse beans for less sodium, and brown the onion well for deeper flavor. If you want extra texture add corn or cooked quinoa when serving.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 393g
- Total number of serves: 6
- Calories: 207kcal
- Fat: 4.8g
- Saturated Fat: 0.6g
- Trans Fat: 0g
- Polyunsaturated: 0.5g
- Monounsaturated: 3g
- Cholesterol: 0mg
- Sodium: 1128mg
- Potassium: 550mg
- Carbohydrates: 44g
- Fiber: 14g
- Sugar: 8g
- Protein: 10g
- Vitamin A: 1800IU
- Vitamin C: 30mg
- Calcium: 60mg
- Iron: 2.5mg
