Serving Size: 1 cup
- 1 tablespoon vegetable oil
- 1 large onion, chopped
- 4 cloves garlic, chopped
- 1 large bell pepper, chopped
- 2 15-oz cans of diced, no-salt-added tomatoes
- 4 cups water
- 2 15-oz cans of kidney beans, rinsed and drained
- 1 16-oz can of solid-pack pumpkin (not pumpkin pie mix!)
- 1/3 cup uncooked brown rice
- 1 and 1/2 tablespoons chili powder
- 2 teaspoons ground cumin
Heat vegetable oil in a large soup pot or Dutch oven over medium-high heat. Once the oil is hot, but not smoking, add the onion, garlic, and bell pepper. Sauté them for 3 minutes.
Add the rest of the ingredients, bring the whole thing to a boil, then reduce it to a simmer. Cook for 30 minutes.
Serves 6. Each serving contains 251 calories, 4 g fat, 1 g saturated fat, 0 g trans fat, 0 mg cholesterol, 273 mg sodium, 44 g carbohydrate, 13 g dietary fiber, 6 g sugar, and 12 g protein.
Each serving has 269% DV vitamin A, 56% DV vitamin C, 13% DV calcium, and 22% DV iron.
I call this dish "April Fool Chili" because no one can ever guess the secret ingredient: pumpkin. Be sure to drain and rinse the beans thoroughly before adding them to the pot. Serve this chili with pasta, rice, or a baked potato. Garnish with fresh parsley for one last pop of color.
Did You Know?
Pumpkin is a great source of vitamin A. One serving of this dish contains over 200% of the daily value for vitamin A.
Stephanie Ronco has been editing in a professional capacity for the past 10 years. In addition to her work as an editor, Ronco has also served as a ghostwriter and writing tutor. A voracious reader, Ronco loves watching language evolve and change. When she’s not delving into her latest project, Ronco can be found teaching acting classes, performing in community theater, or sailing with her husband.