Black Bean & Pumpkin Chili

Pumpkin purée gives this festive and flavorful fall chili it’s smooth, creamy texture. I love the notes of sweetness contributed by the addition of pumpkin pie spice.

Pumpkin & Black Bean Chili

Protein | 6 oz Veggies | Fat
Servings: 4
Recipe From: Katie’s Conscious Kitchen



  • 1 15-oz can pumpkin puree unsweetened
  • 1 14.5-oz can diced tomatoes including liquid
  • 1 medium onion diced, 9 oz
  • 1 bell pepper diced, 9 oz


  • 1.5 cups dry black beans (pre-soaked 6-8 hrs) 9.5 oz dry

Condiments & Spices

  • 3 garlic cloves minced
  • 2 Tbsp tomato paste
  • 2 Tbsp chili powder
  • 2 Tbsp cumin
  • 2 Tbsp pumpkin pie spice
  • 1 tsp smoked paprika
  • 2 cups vegetable broth
  • 1 tsp salt

Garnish Ideas

  • avocado, sliced 2 oz = 1 fat
  • cheese (plant-based or dairy) 2 oz = 1 fat
  • cream cheese (plant-based or dairy) 1 oz = 1 fat
  • Fresh cilantro, chopped
  • red onions, minced
  • green onions, sliced
  • jalapeño, seeds removed and minced
  • Hot sauce
  • Corn chips to scoop!


Instant Pot Instructions

  • Pre-soak your beans for 6-8 hours, or use the ​Instant Pot “Quick Soak” method:
    Put the beans in the pot and add water to about 1 inch above the level of the beans. Close the pot lid to Sealing. Set it to Manual (high pressure) for 5 minutes. Use Natural Release (about 12 minutes). There! Your beans just “soaked!” Rinse, drain, and proceed as if you were using pre-soaked beans.
  • Place your inner pot on your food scale and weigh out 16 oz of onions and peppers.
  • Add diced tomatoes, tomato paste, broth, and dried beans.
  • Place the inner pot in the Instant Pot and close the pot lid to Sealing.
  • Set to Manual (high pressure) for 18 minutes. When it beeps, carefully use Quick Release.
  • If the beans aren't fully cooked, no problem, put the lid back on and set the cook time for 2-3 minutes. Repeat if needed. If there’s too much liquid after cooking, turn on the Sauté function and simmer, uncovered, for a few minutes to reduce the liquid.
  • Stir in pumpkin and salt. Divide into 4 equal sized servings, garnish, and enjoy!

Crockpot Instructions

  • Adjust the liquid in the recipe to 3 cups instead of 2. Put everything into a crockpot (except the garnishes, obviously)
  • Cook on low for 6-8 hours or on high for 4-5 hours. Check on the liquid once in a while and add more if needed.
  • Divide into 4 equal sized servings, garnish, and enjoy!
Tried this recipe?Mention @katiesconsciouskitchen or tag #katiesconsciouskitchen!
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  1. Can you make this in the instant pot? How many minutes?

  2. Bonnie Mac Rae

    Good Morning Katie, I have lots of fresh pumpkin left over from a huge Halloween display. How can I incorporate fresh pumpkin as opposed to canned. Just make my own puree I suppose???? Or do you think I can leave it chunky.

  3. Bonnie Mac Rae

    This chili was so good. Great for batch cooking. Freezes well.

  4. If I used cooked dried beans, what would the drained bean equivalent of 3 cans of beans be? (1.5 cups per can?)

  5. Antoinette

    Katie what is your advise regarding the total raw weight of veg in a dish like this? My medium onion and your medium onion are not going to be the same weight, or I might want to use less onion and more carrots for eg. Do you have a guideline of what the raw weight would be in this dish? Love your recipes! x

  6. This is one of my favorite recipes. I have made it several times including in the crock pot and instant pot. Thanks for sharing such a delicious recipe!

  7. Katie, I have a sensitivity to nightshades. What would you recommend as a substitute for the tomato?

    • Hi there! I’ve never made or had chili without nightshades, chili powder is a pretty dominant flavor and any hot seasoning with chili peppers has nightshades in it. I googled nightshade free pumpkin chili and several promising looking things came up. I’d check out that direction.

  8. Denny Stockfeld-Strong

    When I printed this, it only shows Instapot instructions. Where will I find stovetop & crockpot instructions for this wonderful recipe? Thanks! Denny

    • That’s strange, when I click print I see all of the instructions showing up. Is it on the second page or back side? The crockpot directions are super straightforward, basically just add a little extra liquid and put everything in a crockpot for a long time. 🙂

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