Published on January 04, 2019

Pumpkin Chili

Eat Hearty and Healthy This Winter

We just can’t get enough of delicious, unique flavors, but did you know that pumpkin-flavored desserts have tons of sugar and calories? In fact, just one, 12-ounce pumpkin-spiced latte can pack 39 grams of sugar and 380 calories.

“Even savory, pre-packaged food, like pumpkin soup or ravioli, can be full of sugar, fat and sodium,” said Sheila Patterson, RD, a registered dietitian at Adventist HealthCare White Oak Medical Center. “If you eat these foods in excess, they can cause weight gain, and, eventually, put you at risk for diabetes, heart disease, high blood pressure and stroke.”

Try this slow cooker, black bean pumpkin chili to satisfy your craving in a healthy way. This hearty chili uses spices for that warm, satisfying flavor without excess sugar or salt.



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  • 1¾ teaspoons olive oil
  • 3 ounces yellow onion, diced
  • 2  teaspoons garlic cloves, chopped
  • 1 15-ounce can pumpkin puree
  • 1¼  tablespoons chili powder
  • 2½ teaspoons cumin
  • 1½ cups water
  • 1 teaspoon canned chipotle peppers in adobo
  • 1 15-ounce can black beans, drained
  • 1 cup canned diced tomatoes
  • 2  teaspoons fresh lime juice
  • 2 teaspoons cornstarch
  • 1¼ ounce fresh cilantro, chopped
  • 2  tablespoons Greek yogurt (optional)


Add all ingredients except cilantro and yogurt to a 4-quart or larger slow cooker. Stir. Cook on low for 6–7 hours. Garnish with cilantro and Greek yogurt. Serves 6.

Courtesy of Adventist HealthCare Chef Rick Culzac

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