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 good quality sea 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!

*Affiliate Link Disclosure: This post may contain affiliate links, meaning that I earn a small commission on sales made from my links at no extra cost to you. The products I recommend in my posts are only brands that I can personally recommend and use myself.

Rate This Recipe:


  1. Jen

    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.

    • You can absolutely make your own purée or leave it chunky. I would just throw it in raw in cubes, if you could roast it first. You can’t really go wrong. I’d just use the raw weight.

      • Bonnie Mac Rae

        Thank you, raw into the crock pot they go!

  3. Mouthwatering chili!!

  4. Bonnie Mac Rae

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

  5. Lisa

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

  6. 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

  7. Rebecca

    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!

  8. 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.

  9. 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. 🙂

Leave a Comment!