Creamy Pumpkin Black Bean Chili (Vegan, Oil-Free, Gluten-Free, High-Protein)
Anti-inflammatory · Antioxidants · Autoimmune · Desserts · Snacks
Every fall, I stock up on pumpkin puree—not just for pie but for savory dishes like this chili. This whole-food, plant-based Creamy Pumpkin Black Bean Chili is hearty, thick, packed with protein, and flavorful. It is a crowd-pleaser for both plant-based eaters
Post Date: September 29, 2025
Posted by: Donna SpencerThis post may contain affiliate links. Read my full disclosure here.
and meat lovers alike. As the weather cools, cravings for something warm and comforting set in.
This is especially true when it’s time to feed the crew for Saturday or Sunday sports watching. There’s nothing more satisfying than a big bowl of chili. This dish is packed with nutrients. It is completely free of oil, dairy, and meat. It proves that healthy can also be delicious and filling.
Why Pumpkin in Chili?
What? Pumpkin puree in chili? I know it may not be the first ingredient you think of when it comes to chili. However, it adds a velvety texture and subtle sweetness. These qualities perfectly balance the smoky spices and earthy black beans. The result? A satisfying one-pot meal that’s as good for your body as it is for your taste buds.
So yes, pumpkin isn’t just for pies and lattes. This fall-favorite squash is:
- Versatile: pairs beautifully with Mexican-inspired spices like cumin, chili powder, and oregano.
- Nutrient-rich: high in vitamin A, fiber, and antioxidants.
- Creamy without cream: its natural smoothness gives chili body without needing oil or dairy.
Homemade Taco Seasoning (WFPB-Friendly)
I’ve always relied on store-bought taco mix to season my chilis. But switching to a plant-based lifestyle has made me pay closer attention to labels. You might be surprised at what’s hiding in those convenient seasoning, gravy, and sauce mixes. They contain high sodium, preservatives, thickening agents, and more. I have found some brands are fine, while others are not. Check the ingredients on any mix from the grocery shelf. It makes a big difference in keeping your meals wholesome and flavorful.
Skip the store-bought packet and try this quick DIY salt-free version:
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon oregano
- ½ teaspoon cornstarch
- ¼ teaspoon cayenne (optional for heat)
Mix the spices and store in a small jar. Use 2–3 tablespoons in place of a store-bought taco seasoning packet. Make it your own by adding smoked paprika, chipotle, or ancho chili powder. A touch of bay leaf powder adds an earthy note. A pinch of cinnamon, allspice, or cocoa powder brings surprising depth.
Serving Suggestions
This versatile chili pairs beautifully with a variety of sides and toppings—here are some delicious ways to serve it up:
- Over a baked potato for a loaded chili potato.
- With brown rice or quinoa for a heartier meal.
- Topped with plant-based cheese sauce or cashew crema for extra creaminess.
- With tortilla chips or cornbread for crunch and comfort.
Final Thoughts
This Creamy Pumpkin Black Bean Chili is the perfect example of how plant-based cooking can be both simple and satisfying. With pantry staples and a single pot, you can create a dish that’s flavorful, filling, and full of nutrition. You might serve it at a family dinner. You could also bring it to a potluck. If you’re meal-prepping for the week, this recipe will quickly become a seasonal favorite.
Grocery List
Produce
yellow onion
garlic
jalapeños (or use pickled from a jar or can)
Pantry
black beans
pumpkin puree
fire roasted tomatoes
low-sodium vegetable broth
taco seasoning
Misc
salt
pepper
Add-Ins and Substitutions
You can easily swap the pumpkin for butternut squash. Also, here are a few more ideas:
- Swap black beans for kidney beans, pinto beans, or a mix.
- Add corn, bell peppers, or zucchini for more veggies.
- Make it smoky with chipotle powder or smoked paprika.
- For extra protein, stir in cooked quinoa or lentils.
Storing
Refrigerate up to 4–5 days. Freeze up to 3 months.
Nutrition 411
Black Beans are rich in plant-based protein, fiber, and numerous vitamins and minerals. However, their mineral content may vary, and your body may not absorb their iron well due to the presence of anti-nutrients. A new terms for many of us today, anti-nutrients may impair digestion and inhibit mineral absorption, but cooking methods can improve this. Since black beans are not a complete protein source, aim to eat a variety of plant-based foods to get all essential amino acids.
Black beans are rich in antioxidants. These are compounds that can neutralize free radicals to counteract oxidative processes linked to heart disease, type 2 diabetes, and some types of cancer (Trusted Source).
In particular, black beans offer a significant amount of polyphenols, especially anthocyanins (Trusted Source) which are linked to potential type 2 diabetes benefits. They’re primarily located in the beans’ seed coat and are responsible for their dark color. They’re also responsible for the color of red and pink bean varieties (Trusted Source).
Another antioxidant group present in black beans is flavonoids, including catechin, quercetin, myricetin, and kaempferol. These have potential cancer-fighting and heart-protective properties (Trusted Source).
Studies show that for every 10 grams of total fiber consumed, the risk of mortality from heart disease may decrease by 27%. Similarly, consuming 5–10 grams of soluble fiber per day may reduce LDL (bad) cholesterol levels by 5% (Trusted Source).
Pumpkin Pumpkin is a powerhouse of nutrients while being low in calories—just under 50 calories per cup (245 grams). It’s especially rich in beta-carotene, a carotenoid that the body converts into vitamin A, which is essential for eye health and a strong immune system.
Along with beta-carotene, pumpkin also contains alpha-carotene, beta-cryptoxanthin, and other antioxidants that help protect your cells from free radical damage. These compounds are linked to a lower risk of certain cancers, including those of the stomach, throat, pancreas, and breast.
Pumpkin is also a good source of fiber, which helps regulate digestion and may support appetite control. This makes it a nutrient-dense food that delivers big health benefits in every serving. (Trusted source.)
Tomatoes are low in carbs. The carb content consists mainly of simple sugars and insoluble fibers. These fruits are mostly made up of water. They are a good source of several vitamins and minerals, such as vitamin C, potassium, vitamin K, and folate. The lycopene in tomatoes is one of the most abundant plant compounds in tomatoes. It’s found in the highest concentrations in tomato products, such as ketchup, juice, paste, and sauce. Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns. (Trusted source.)
Creamy Pumpkin Black Bean Chili (Vegan, Oil-Free, Gluten-Free, High-Protein)
Ingredients
- 1 cup yellow onion peeled and diced into 1/4″ pieces
- 3 cups black beans or 1-27oz. or 2-15 oz. cans
- 2 tablespoons diced green jalapeno ⅓ 4oz can or 2 small fresh peppers
- 1 roasted diced tomatoes 1-15 oz. can
- 1 pumpkin puree 1-15 oz. can
- 1 small can tomato paste 3 oz.
- 1 package purchased taco mix McCormick brand or make your own – see notes
- 1 cup water or vegetable stock
- additional spices are optional: 1/2 tsp each salt. pepper, ground cumin, chili powder, paprika, and Mexican oregano
Instructions
- Over medium heat sauté onion in dry stock pan.
- Once onion is translucent and cooked through, add black beans, jalapeno., roasted dice tomatoes, canned pumpkin, taco mix and water (and additional optional spices).
- Simmer for 25 minutes allowing , stirring often to avoud burning, all spices and ingredients to get to know each all and be all happy.
- Top as desired, e.g. a dollop of Greek plant based yogurt, shredded vegan cheese, tortilla strips, crackers, etc.
Notes
❓ FAQs
1. Can I use fresh pumpkin instead of canned pumpkin puree?
Yes! Just roast or steam fresh pumpkin until soft, then blend until smooth. You’ll need about 1 ½ cups to replace a 15-ounce can.
2. How spicy is this chili, and can I adjust the heat?
This recipe is mild to medium depending on your taco seasoning and jalapeños. For less heat, skip the cayenne and use mild chili powder. For more kick, add chipotle powder or extra jalapeños.
3. Is this chili suitable for meal prep?
Absolutely! It stores well in the fridge for 4–5 days. You can freeze it for up to 3 months. This makes it perfect for batch cooking.
4. What can I serve with pumpkin chili?
It’s delicious on its own. You can also serve it over baked potatoes, rice, or quinoa. Alternatively, pair it with tortilla chips or cornbread.
5. Can I make this in an Instant Pot or slow cooker?
Yes. For the Instant Pot, sauté the onions, garlic, and spices first. Then add the remaining ingredients and cook on high pressure for 8 minutes with a natural release. For the slow cooker, combine everything and cook on low for 6–8 hours.
More Pumpkin PF Recipes
Simple Nutritious Quick Pumpkin Tomato Pasta Sauce (WFPB, Oil Free)
Healthy Pumpkin Vodka Sauce with Pasta
Healthy Butternut Squash Pumpkin Soup (WFPB, No Oil, No Dairy)
3-Ingredient Spiced Pumpkin Brownies (Vegan-Friendly!)
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