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Menu Planning & Recipes

Kidney Bean Chili with Pumpkin*

This is a modified version of a chili recipe from Whole Foods that originally included ground turkey. If you're in a hurry, using canned kidney beans can be a great time saver.

Servings: 4
Printable Version 


  • 2 tablespoons olive oil
  • 1 small yellow onion, chopped
  • 1 green bell pepper, seeded, chopped
  • 2 jalapenos, seeded and finely chopped
  • 2 cloves garlic, finely chopped
  • 1 large tomato, diced, with its liquid
  • 1½ cups pureed pumpkin
  • 1 cup water
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • ¾ teaspoon sea salt
  • Pepper to taste
  • 1½ cups kidney beans, cooked, rinsed and drained (or canned)
  • 1 slice whole grain bread


  1. To yield 1½ cups cooked kidney beans, use ½ cup dried kidney beans. Soak for 6-8 hours, rinse. In a small pot bring beans to a boil in 1½ cups water. Lower heat and simmer for 1½ hours or until tender.
  2. In a large soup pot, heat oil over medium-high heat.
  3. Add onion, bell pepper, jalapenos, and garlic. Cook, stirring frequently until tender.
  4.  Add tomatoes, pumpkin, water, chili powder, cumin, salt and pepper and bring to a boil.
  5. Reduce heat to medium-low then add beans.
  6. Cover and simmer, stirring occasionally for 30 minutes.
  7. Ladle chili into bowls, top with cilantro and serve.

Nutrition:  (Serving size: ¼th recipe)
calories: 263       protein: 11g               total carbohydrate: 42g        total fat: 8g
sugars: 7g          sodium: 762mg          dietary fiber: 15g             saturated fat: 1g

*Recipe contributed by Robert Summerford, 
Bastyr University Dietetic Internship project Dec. 2011