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Pumpkin Apple Black Bean Chili

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I created this recipe on the fly one day using my beloved crockpot and some of my favorite fall ingredients – pumpkin and apples. I added black beans, chili powder and cumin to give it a hearty flavor/consistency and a little kick–perfect for a chilly fall day. I love that the ingredients are clean, healthy, and after your prep is complete, the crockpot does all the work for you!

Further Food Commentary:

Veggie based meals are so great for you and all the color in this dish means LOTS of antioxidants and anti-inflammatory foods to keep disease away, or at least at bay! The pumpkin in this recipe gives a nice dose of beta-carotene and vitamins A,C,K and E, which help to protect us from cancer, skin inflammation, eye and heart disease and intestinal issues. In addition, the spices add flavor without added sodium, and additional nutritional benefits such as blood sugar regularity and weight loss thanks to the cinnamon. Lastly, with 17 grams of fiber per serving this soup will keep your energy up and belly full for hours!

By Amy Shapiro, MS, RD, CDN
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Pumpkin Apple Black Bean Chili

Stars ( Reviews)

  • Prep Time:20 mins
  • Cook Time:6-7 hours
  • Servings: 6-8

Ingredients

3 cups organic vegetable broth

1 cup water

1 large onion (chopped)

4 cloves garlic (not chopped or crushed)

1 large, 29-ounce can organic pumpkin

3 cans organic black beans (drained and rinsed)

2 medium tomatoes (coarsely chopped)

3 medium apples (peeled and coarsely chopped)

1 small red bell pepper (coarsely chopped)

1 teaspoon parsley flakes

¾ teaspoon chili powder

½ teaspoon red pepper flakes

1 teaspoon cumin

1 ½ teaspoons nutmeg

2 teaspoons cinnamon

1 teaspoon black pepper

½ teaspoon oregano flakes

Salt to taste

Optional: 2-3 cups shredded, cooked chicken

Instructions

  1. Combine all ingredients (except for chicken) into a crockpot and cook on high for 6-7 hours, depending on your appliance.
  2. If you eat meat, add the cooked chicken about 20 minutes before you serve the soup.
  3. About 5 hours into cooking, taste test the soup, and add any additional herbs/spices depending on your flavor preferences.
Combine all ingredients (except for chicken) into a crockpot and cook on high for 6-7 hours, depending on your appliance. If you eat meat, add the cooked chicken about 20 minutes before you serve the soup. About 5 hours into cooking, taste test the soup, and add any additional herbs/spices depending on your flavor preferences.

Nutrition Information

Per Serving (6, without chicken):  Calories: 296; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 1012mg*; Potassium: 275mg; Carbohydrate: 58g; Fiber: 17g; Sugar: 17g; Protein: 14g

Nutrition Bonus:   Vit A: 355%; Vit C: 71%; Iron: 27%; Calcium: 19%

*Note: To reduce the sodium in the soup, make sure your beans are rinsed thoroughly and drained before adding them. Alternatively, you can cook 1 1/2 cups dried beans in a pot or pressure cooker before adding to the soup.

You can also use low-sodium broth, or water. 

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4 thoughts on “Pumpkin Apple Black Bean Chili

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  3. Emilie Josephine

    Don’t have a crockpot?
    Here’s how I did it: In your regular soup or stock pot, add 1 Tbsp. of coconut oil.
    Once melted, add your onions, garlic, and red pepper with a tsp of salt.
    Sautee together for 5 minutes until onions are translucent.
    Add in your spices and sautee for two more minutes.
    Once fragrant, add your pumpkin and apple. I actually used a whole kabocha squash, just chopped it up (leaving the skin, taking out the seeds). Stir together to coat with spices.
    Add your canned black beans, being sure to strain them first.
    Add your water or vegetable broth (just enough to cover the veggies). Simmer for 25-30 mins, or until pumpkin is tender.
    Once tender, remove half the stew and blend it in a blender. OR using an immersion blender, blend until desired consistency. I like it a little textured. YUM.

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