Low-Calorie • Heart-Healthy • Vegetarian • Gluten-Free

Active 45 min

Total 1¼ hrs

Four-Bean & Pumpkin Chili

The bean selection at many markets is bursting with different varieties, and this chili creates the opportunity to buy a few that you’ve been wanting to try. Pumpkin is a natural addition, because it brings a touch of sweetness along with its otherwise mild flavor.

• 1 tablespoon extra-virgin olive oil
• 3 cups chopped onions
• 1½ cups chopped carrot
• 3 large cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 3 cups diced peeled pumpkin or butternut squash
• 1 28-ounce can no-salt-added crushed tomatoes
• 4 15-ounce cans low-sodium beans, such as black, great northern, pinto and/or red, rinsed
• 3 tablespoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon ground cinnamon
• ¾ teaspoon salt
• ¼ teaspoon cayenne pepper, or to taste
• Cotija cheese (see Tip), sliced jalapeños, diced onion and/or pepitas for garnish

1. Heat oil in a large pot over medium-high heat. Add onions and cook, stirring often, until starting to brown, about 5 minutes. Reduce heat to medium, add carrot and continue cooking, stirring often, until the vegetables are soft, 4 to 5 minutes more. Add garlic and cook, stirring, for 1 minute.

2. Stir in broth, scraping up any browned bits, and bring to a boil over high heat. Add pumpkin (or squash), tomatoes, beans, chili powder, cumin, cinnamon, salt and cayenne to taste. Cover and return to a boil. Reduce heat to maintain a gentle simmer and cook, uncovered, until the pumpkin (or squash) is tender, about 30 minutes.

3. Serve garnished with cheese, jalapeños, onion and/or pepitas, if desired.

►► MAKE AHEAD: Refrigerate for up to 5 days or freeze for up to 6 months.

Serves 8: about 1½ cups each

Calories 276 | Fat 3g (sat 0g) | Cholesterol 0mg | Carbs 49g | Total sugars 10g (added 0g) | Protein 14g | Fiber 17g | Sodium 509mg | Potassium 1,073mg.

Nutrition bonus: Vitamin A (227% daily value) | Vitamin C (39% dv) | Iron (32% dv) | Folate (20% dv).

Cotija is a crumbly, slightly tangy and pleasantly salty Mexican cheese. If you can’t find it, feta makes a perfectly acceptable substitute.