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Hearty Pumpkin Bowl

Category: Warm, Comforting Soups & Stews

This cozy pumpkin dish packs autumn flavors into each bite. Bell peppers, onions, and garlic are sautéed with beef till browned, then blended with beans, fire-roasted tomatoes, and silky pumpkin to create a thick, rich texture. Spices like chili powder, cumin, and cinnamon give the dish layers of flavor that deepen while it cooks. Perfect for game days or crisp fall nights, this bowl is satisfying and full of comfort.
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Emily Watson
By Emily Watson Emily Watson
Last updated on Tue, 15 Apr 2025 20:53:59 GMT
A comforting chili bowl with ground meat, beans, tomatoes, and vegetables, topped with cilantro and avocado. Pin
A comforting chili bowl with ground meat, beans, tomatoes, and vegetables, topped with cilantro and avocado. | thefamilycooks.com

Fall nights call for this belly-warming Pumpkin Chili. You'll love how the smooth pumpkin blends with tasty ground beef and spices for a meal that feels like a cozy blanket in food form.

WHAT YOU'LL NEED

  • 2-3 tbsp olive or avocado oil: This keeps everything from sticking and boosts flavor when cooking your veggies.
  • 1 large onion: Gives that yummy base flavor to your chili.
  • 2 tomatoes: Brings some tangy zip to balance the dish.
  • 1 oz garlic (4-6 cloves): Packs a punch of flavor that makes this chili sing.
  • 1 red bell pepper: Adds a pop of color and gentle sweetness.
  • 12 oz diced pumpkin (half of a small (2.5 lbs) pie pumpkin): Gives that velvety texture and hint of sweetness.
  • 2 lbs ground beef: The star protein that makes this chili stick to your ribs.
  • 1 cup beef stock: Brings everything together with deep, meaty goodness.
  • 8 oz tomato sauce: Adds the thick, tomatoey base you want in a good chili.
  • 3 oz tomato paste: Kicks up the tomato flavor to the next level.
  • 1 cup pumpkin puree: Makes everything smooth and boosts that pumpkin goodness.
  • 15 oz can kidney beans, drained: Gives hearty texture and extra protein.
  • 15 oz can white beans, drained: Mixes up the texture with a milder bean option.
  • 1 tbsp chipotle chili powder: Brings that smoky kick that makes your taste buds dance.
  • 2 tsp paprika: Adds a gentle, sweet spice note.
  • 2 tsp garlic powder: Doubles down on that garlicky goodness.
  • 2 1/2 tsp cumin: Brings that toasty, nutty flavor chili needs.
  • 2 tsp white granulated sugar: Takes the edge off acidity and rounds out flavors.
  • 1 tsp dried oregano: Sprinkles in that Italian-inspired herb taste.
  • 1-2 tsp coarse sea or kosher salt, to taste: Wakes up all the other flavors.
  • 1/2 tsp fresh cracked black pepper: Adds that tiny bit of bite and depth.

DIRECTIONS

Step 1:
Get your veggies ready first. Split the pumpkin, dig out seeds and stringy bits, then peel off the skin. Chop the pumpkin, onions, bell pepper, and tomatoes into bite-sized chunks.
Step 2:
Get a big pot hot over medium heat and pour in your oil. Cook onions till you can see through them, then toss in your diced pumpkin and bell pepper. Let them cook a few minutes before adding tomatoes. Keep cooking for another couple minutes.
Step 3:
Push veggies aside to make room, then drop in your minced garlic. Once it smells amazing, mix it with all the veggies. Keep cooking till everything gets soft. Now push all that to the edges, drop your ground beef in the middle, break it up a bit, put the lid on, and let it cook a few minutes.
Step 4:
Keep stirring the beef as it browns, crushing any big chunks. When it's mostly cooked, throw in all your spices, beef stock, pumpkin puree, tomato sauce, tomato paste, and drained beans. Bring it to a gentle bubble, then turn heat to low. Cover it but leave a tiny gap so steam can escape.
Step 5:
Let it simmer about 1.5 to 2 hours, giving it a stir now and then. Halfway through, take the lid off completely and let it cook uncovered so it gets nice and thick.

Serving and Storage Tips

  • Top with a scoop of sour cream or some shredded cheese when serving hot.
  • Sprinkle fresh chopped cilantro or parsley on top for extra flavor pop.
  • Keep leftover chili in sealed containers in your fridge up to 4 days.
  • Want to save it longer? Freeze in portions and it'll last about 3 months.

Expert Chef Advice

  • "For deeper flavor in your chili, try throwing the pumpkin chunks in the oven to roast before adding them to the pot." - Chef Jamie Oliver
  • "Mixing different kinds of beans isn't just pretty - it gives your chili way more interesting texture and taste." - Chef Emeril Lagasse

MIX IT UP

  • Make it meat-free by skipping the beef and throwing in extra beans or cubed tofu.
  • Toss in some sweet corn or extra bell peppers for more color and sweetness.
  • Crank up the heat with a dash of hot sauce or more chili powder if you like it fiery.

Hearty Pumpkin Bowl

This filling dish combines tender beef, savory spices, and creamy pumpkin for a cozy autumn meal that’ll keep you warm.

Prep Time
30 mins
Cook Time
105 mins
Total Time
135 mins
By Emily Watson: Emily Watson

Recipe Category: Soups & Stews

Skill Level: Intermediate

Cuisine Type: American

Makes: 7 Serves (1 large pot)

Dietary Preferences: Gluten-Free

What You’ll Need

01 2-3 tablespoons of either olive or avocado oil.
02 1 big onion, chopped.
03 2 fresh tomatoes.
04 4-6 garlic cloves (about 1 oz).
05 1 red bell pepper, chopped.
06 12 ounces of diced pumpkin (from about half a small pie pumpkin, roughly 2.5 lbs).
07 2 pounds of ground beef.
08 1 cup of beef broth.
09 8 ounces of canned tomato sauce.
10 3 ounces of thick tomato paste.
11 1 cup of smooth pumpkin puree.
12 One 15-ounce can of kidney beans, drained.
13 One 15-ounce can of white beans, drained.
14 1 tablespoon chipotle chili powder, adjust for spice preference.
15 2 teaspoons of smoky paprika.
16 2 teaspoons garlic powder.
17 2 1/2 teaspoons cumin.
18 2 teaspoons white sugar.
19 1 teaspoon dried oregano.
20 1-2 teaspoons coarse sea or kosher salt, based on taste preference.
21 1/2 teaspoon of freshly ground black pepper.

Step-by-Step Guide

Step 01

Chop up the pumpkin and the rest of your vegetables before starting.

Step 02

Remove the stem with a sturdy knife (point the blade away from you), then cut it in half. Scoop out the seeds and inner fibers using an ice cream scoop. Slice the pumpkin into quarters and peel the hard outer skin with a vegetable peeler.

Step 03

Dice the pumpkin, onion, bell pepper, and tomatoes into evenly sized pieces.

Step 04

Warm up a pot on medium heat and pour in the oil.

Step 05

Toss in the onions and stir until they're soft and see-through.

Step 06

Add the pumpkin and peppers to the pot. Stir and cook briefly, then throw in the diced tomatoes and cook a little longer.

Step 07

Push the veggies to one side and toss the chopped garlic into the open spot. Cook until the garlic smells amazing, then mix it into the veggies. Stir everything together and let it soften.

Step 08

Move the veggies to the edges of the pot and drop the ground beef in the middle. Break it up as it cooks, cover the pot lightly, and stir often to ensure no big chunks remain.

Step 09

When the beef is no longer pink, stir together the spices, broth, pumpkin puree, tomato sauce, tomato paste, and beans with the meat.

Step 10

Turn the heat to low once the mixture starts bubbling gently. Cover it, but leave a gap for the steam to escape.

Step 11

Allow everything to simmer for 1.5-2 hours. Stir now and then, leaving the pot uncovered halfway through so it thickens nicely.

Nutritional Information (Per Serving)

These details are for guidance only and don't replace medical advice.
  • Calories: 400
  • Fats: 20 g
  • Carbohydrates: 30 g
  • Proteins: 25 g