January 21, 2016 | Home >Healthy Kids > Best Recipes >One-Pot Pumpkin Quinoa Chili
One-Pot Pumpkin Quinoa Chili
January 21, 2016 | Home >Healthy Kids > Best Recipes >One-Pot Pumpkin Quinoa Chili

One-Pot Pumpkin Quinoa Chili

ONE-POT Pumpkin Quinoa Chili -- easy, filled with flavor and perfect for the weeknight!

Over the past few months I’ve come to a realization: chili doesn’t need meat!

I’ve always thought that to make a nice, hearty chili you needed some sort of meat – whether that was ground beef, ground turkey or even chicken or sausage. A meatless chili just doesn’t satisfy. Oh how I was wrong.

Vegetarian chili has made its way into my heart and quickly become a staple in our weekly meal rotation.

Pumpkin Quinoa Chili - made in just one-pot and in under 45 minutes. No need for the slow cooker on this one!

Typically I like to make chili in my crock pot. That fix it and forget it method is a lifesaver! But other times I get done with work and I’m craving something warm and cozy for dinner and I know a big bowl of chili would totally hit the spot.

Luckily, chili can also be made on the stove top, using just one pot AND in less than 40 minutes (most of which is hands off time anyway). All you need to do is throw the ingredients into the pot, let it bubble away for a while and dinner is served.

So getting home from work and whipping up this fabulous pumpkin quinoa chili? Totally doable and totally worth it.

Pumpkin Quinoa Chili - made in just one-pot and in under 45 minutes. No need for the slow cooker on this one!

One of my secrets to making an ultra satisfying pot of chili without the meat is to add quinoa. The quinoa puffs up as the chili cooks and gives it a very meat-like consistency. It’s thick and chunky, but the quinoa almost resembles ground beef/turkey. See in that picture above? It really looks like it could be meat chili!

The quinoa also adds some nice depth of flavor. Even though it isn’t necessarily adding flavor itself, it soaks up all the wonderful juices and spices and makes the whole dish really pop.

Oh and of course I have mention that quinoa also adds a bit more protein to the dish, naturally making it more rich and filling.

Pumpkin Quinoa Chili - made in just one-pot and in under 45 minutes. No need for the slow cooker on this one!

Now I’ve made my fair share of chilis before, but this one is definitely one of my favorites. I added a can of pumpkin to the mix which brings out the natural sweetness of the tomatoes and makes it rich and even a little indulgent. The pumpkin is super mellow though, so don’t worry. My boyfriend, who is NOT a pumpkin fan, had no idea it was in there (and no, I didn’t tell him…shhh!)

Aside from the pumpkin, the other addition I made that I don’t normally do is a touch of maple syrup. I know it might seem a little strange, but it totally works with this recipe. It doesn’t make it overly sweet because you’re just adding a touch, but it really marries all the flavors together and makes the dish taste more rounded and complete.

ONE-POT Pumpkin Quinoa Chili -- easy, filled with flavor and perfect for the weeknight!

Oh and one more thing to add at the very end is just a splash of lemon juice. The acid intensifies all the flavors and makes the whole dish a little brighter.

It’s amazing how just a simple splash of an acid (lemon, vinegar, etc.) can totally transform the flavor of a dish. And it applies to more than just this dish – I highly recommend you give this a try next time you make a soup or chili!

ONE-POT Pumpkin Quinoa Chili -- easy, filled with flavor and perfect for the weeknight!

Last but not least, probably one of the very best thing about this dish is that it freezes well!

There’s nothing worse than coming home after a long day of work, when you’re totally not in the mood to cook, only to realize you have nothing to make. So I’m all about using my freezer as much as possible this winter, and having chili (and other soups) on hand has been my saving grace.

Hope you enjoy this protein-packed quinoa chili – I think your family is going to love it!

 

Pumpkin Quinoa Chili - made in just one-pot and in under 45 minutes. No need for the slow cooker on this one!

Alyssa is the blogger and cook behind Simply Quinoa, a gluten-free website dedicated to healthy food, always with a little quinoa twist.

One-Pot Pumpkin Quinoa Chili

Serves: 4
Prep Time: 10 m
Cook Time: 50 m
  • Nutrition per serving   % daily value
  • Calories: 424 21%
  • Fat: 11 g 17%
  • Carb: 69 g 23%
  • Fiber: 17 g 68%
  • Protein: 16 g 32%
  • Sugar: 9 g

Ingredients

  • 1 tablespoon – olive oil
  • 1 medium – onion
  • 1 cup, cubes – butternut squash
  • 30 ounce – pinto beans, canned
  • 1 3/4 cup – pumpkin, canned
  • 14.5 ounce – diced tomatoes, canned
  • 2 cup – vegetable broth
  • 1/2 cup – quinoa, uncooked
  • 1 tablespoon – chili powder
  • 1 tablespoon – cumin, ground
  • 1 1/2 teaspoon – paprika
  • 1 teaspoon – coriander
  • 2 teaspoon – salt
  • 2 teaspoon – black pepper, ground
  • 1 teaspoon – maple syrup, pure
  • 1/2 teaspoon – lemon juice
Toppings:
  • 1/4 cup – guacamole
  • 1/4 cup – sour cream

Directions

  1. Heat the oil over medium heat in a large stock pan or dutch oven.
  2. Dice onion and squash (if not buying frozen) and add to pan. Saute for 3 - 5 minutes until onions have softened.
  3. Drain and rinse beans.
  4. Pour in beans, pumpkin, tomatoes, and broth and stir to combine.
  5. Add in quinoa and spices (through pepper) and bring to a boil.
  6. Once boiling, reduce heat to a simmer, cover, and let cook for 30 - 40 minutes until the squash and quinoa are tender.
  7. Stir in maple syrup and lemon juice, and adjust seasonings as needed. (If mixture is too thick, stir in a little more broth or water until desired consistency is reached).
  8. Top with guacamole, sour cream, and/or fresh herbs if desired.
1/2 pound fresh butternut squash should yield about 1 cup, cubed. 

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 424 21%
  • Fat: 11 g 17%
  • Carb: 69 g 23%
  • Fiber: 17 g 68%
  • Protein: 16 g 32%
  • Sugar: 9 g
written by
Alyssa Rimmer

Leave a Comment

Your email address will not be published. Required fields are marked *

Comments(9)
Richa says:

Loved this recipe. I am sure my toddler would love this.

Rachele says:

It looks amazing! How many servings does it make?

Megan J says:

I just made this for dinner and it was delicious! My 4yr old loved it too. What a feel good meal! I accidently didn’t drain one can of the beans, but I just let it simmer longer and it worked out fine. The maple syrup actually was a nice cut to the spice. This is a keeper. Thank you!

Danielle says:

How many servings does this yield?

Danielle says:

We don’t have canned pumpkin in the United Kingdom; could you suggest a substitute?

You could use mashed sweet potato or pureed butternut squash as an alternative!

Farah says:

Does the chili powder make it too spicy for an 18 month old or does it just add flavour? Would it change the taste too much if I omit it?

Jackie says:

Hi Farah,
If your child has yet to even try food with it, I would make a small portion without it. Or maybe even split the recipe and only add half the chili powder to one half so it is not so strong. My kids, now 8 & 10, have gotten used to the spicier foods because I have added it gradually to their dishe.

Farah says:

Thanks so much Jackie. I was just about to make it now. I think I’ll just omit it because whenever we have given him spicy food he seems to have a hard time with it. Makes it tough because we are East Indian and all of our food is spicy! Hopefully one day he’ll develop a taste for it. Thanks again!

Subscribe!
Join over 50k subscribers and get free weekly recipes, resources, and fun delivered right to your inbox.