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Ten To Go: Pumpkin chili

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This recipe comes from Emily Haller, registered dietitian nutritionist at University of Michigan Health System and owner of Haller Health and Wellness.

This recipe comes from Emily Haller, registered dietitian nutritionist at University of Michigan Health System and owner of Haller Health and Wellness.

This pumpkin chili is delicious fresh out of the crockpot, but it’s even better a day or two later, so plan to save some for leftovers. Pumpkin chili can be served over half a baked potato or, for fewer carbohydrates, spaghetti squash.

Ingredients:

  • 1 – 15-ounce can of kidney beans, drained and rinsed
  • 1 – 15-ounce can of pinto beans, drained and rinsed
  • 1 – 15-ounce can of black beans, drained and rinsed
  • 1 – 15-ounce can of pumpkin puree
  • 2 – 15-ounce cans of diced tomatoes. Watching sodium? Use no-salt-added or a lower sodium option for one or both cans.
  • 2 tablespoons tomato paste
  • 1 bell pepper (green, red or yellow), chopped
  • 1 medium onion (or half a large onion), chopped
  • 3 large carrots, diced
  • 4-5 garlic cloves, minced
  • ¼ teaspoon allspice
  • 2 tablespoons brown sugar
  • 2 tablespoons chili powder
  • 1½ teaspoons cinnamon
  • 1 teaspoon cumin
  • ½ teaspoon nutmeg
  • 2 teaspoons oregano
  • Fresh ground black pepper to taste (~1/4-1/2 teaspoon)

Directions: Prepare all ingredients. Drain and rinse beans. Chop/dice all veggies and mince garlic. Measure out spices.

Cook: Combine all ingredients in slow cooker, cook on low for at least four hours. This recipe has been cooked on low for nine hours and still turned out perfect, though stir the chili around seven hours into cooking.

Enjoy: Season to taste with salt and pepper. Try topping with chopped green onions, chives, cilantro or sliced avocado.

Demond Johnson

The author, Demond Johnson, is a retired combat veteran who coordinated the U.S. Army’s Weight Control Program. He owns A2 Fitness Professionals. Contact him at demond@a2fitnesspro.com or 734-222-5080.

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  1. Pingback: Vegan Pumpkin Chili | Haller Health and Wellness

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