Hearty Pumpkin Quinoa Chili Recipe for Fall Nights

Pumpkin is more than pie and lattes—try it in this easy Pumpkin Quinoa Chili. It’s packed with vegetables, beans, and quinoa for extra protein, lightly spiced, and on the table in about 30 minutes. This vegetarian chili is hearty, freezer-friendly, and simple to adapt if you prefer meat.

There’s nothing like a warm bowl of chili on a cool day. This pumpkin quinoa chili is easy to make and forgiving to customize—add cooked ground meat or extra vegetables if you like. Quinoa, black beans, and kidney beans give the chili a satisfying boost of protein and fiber, making it filling and nutritious.

If you’re looking for a gentle way to include more quinoa in your meals, this recipe is a great place to start: the quinoa cooks directly in the pot and helps thicken the chili while adding texture and nutrition.

Why You Will Love This Pumpkin Quinoa Chili:

• Loaded with vegetables and beans.
• Ready in about 30 minutes.
• Freezer-friendly for quick meals later.
• A good source of fiber and plant-based protein.

Ingredient Notes

• Broth: Use vegetable broth to keep the recipe vegetarian or vegan. Chicken broth works too if you don’t need it to be meat-free.
• Pumpkin purée: Use canned pumpkin purée, not pumpkin pie filling. Pie filling is sweetened and seasoned, which will change the flavor of the chili.
• Quinoa: Use uncooked quinoa so it can cook in the chili and absorb the broth. If you have pre-cooked quinoa, add it near the end and reduce the broth to reach your desired consistency.
• Diced tomatoes: Canned diced tomatoes (regular or fire-roasted) add body and acidity. Low-sodium or no-salt-added cans let you control the final salt level.
• Tomato paste: Helps thicken the chili—adjust the amount to reach your preferred thickness.
• Green chile: Fresh green chile or a jalapeño adds heat; you can also use a can of diced green chiles for convenience.
• Spices: Cumin, smoked paprika, and chili powder form the base, with a touch of cinnamon to enhance the pumpkin flavor.

Recipe Tips

• Rinse the quinoa: Rinse uncooked quinoa well before using to remove any bitterness or soapy residue. Most packaged quinoa is pre-rinsed, but a quick rinse is good practice.
• Slow cooker option: Add all ingredients except the tomato paste to a slow cooker and cook on low for 6–8 hours or high for 4–6 hours. Stir in tomato paste at the end to thicken.

Other Soup and Chili Recipes

• Tomato Tortellini Soup
• Instant Pot Chicken Tortilla Soup
• Black Bean and Rice Soup
• Slow Cooker Creamy Chicken and Wild Rice Soup
• Chunky Italian Vegetable Soup
• Slow Cooker Sriracha Lime White Chicken Chili

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Pumpkin Quinoa Chili

Pumpkin adds a subtle sweetness and creamy texture to this hearty vegetarian chili. With beans and quinoa, it’s nourishing and easy to prepare.

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Servings: 6

Ingredients

• 1 Tbsp olive oil
• 1 red bell pepper, diced
• ½ red onion, diced
• 1 green chile, diced (or use canned)
• 1 can black beans (approx. 15 oz.), rinsed
• 1 can kidney beans (approx. 15 oz.), rinsed
• 1 can pumpkin puree (approx. 15 oz.)
• ¾ cup quinoa, uncooked
• 2–3 cups vegetable broth or stock (adjust for desired thickness)
• 3–4 garlic cloves, minced
• 2 cans diced tomatoes (14.5 oz. each)
• 1 zucchini, chopped
• 1 ½ Tbsp chili powder
• 1 Tbsp cumin
• ½ tsp smoked paprika
• Dash of cinnamon
• ¼–½ tsp red pepper flakes (optional)
• ½ tsp sea salt and pepper (adjust to taste)
• ⅓ cup tomato paste (to thicken)

Instructions

• In a large pot, heat the olive oil over medium-high heat.
• Add the diced onion and bell pepper and cook until the onion becomes translucent.
• Add the remaining ingredients except the tomato paste and stir to combine.
• Bring the mixture to a gentle boil, stirring occasionally.
• Reduce heat to medium-low and simmer, stirring occasionally, for about 15–20 minutes or until the quinoa is fully cooked. Stir in tomato paste until the chili reaches your desired thickness.
• Lower to low heat and keep warm until ready to serve.
• Garnish with your favorite toppings and enjoy.

Notes

For a thicker chili, add an extra ⅓–½ cup pumpkin or more tomato paste. I typically leave the canned tomatoes undrained. Swap the green chile for a jalapeño if you prefer more heat.

Nutrition

Calories: 274 kcal, Carbohydrates: 48 g, Protein: 12 g, Fat: 5 g, Fiber: 14 g. Nutrition information is an approximation.