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Quick Beef and Veggie Chili

No one will even suspect the added canned pumpkin which bulks up the fiber and adds a bit of sweetness to this easy fall chili.

Serves 8
Ready in 40 mins
Prep time 10 mins
Cooking time 30 mins
230 calories per serving


> 1 tbsp canola oil
> 1 medium yellow onion, finely chopped
> 1 red bell pepper, seeded and finely chopped
> 1 lb 93% lean ground beef
> 4 cloves garlic, minced
> 2 tbsp sodium-free chili powder
> 1 tsp ground cumin
> 1/2 tsp ground cinnamon
> 1 (6 oz) can tomato paste
> 2 cups low-sodium vegetable broth
> 2 (15 oz) cans no-salt-added diced tomatoes
> 1 (15 oz) can pure pumpkin
> 1 1/2 cups water, divided
> 2 (15 oz) cans no-salt-added kidney beans, drained and rinsed

To Serve (optional):

> Sour cream
> Chopped cilantro
> Finely Chopped red onions
> Avocado cubes
> Radish slices
> Chopped jalapenos
> Oyster crackers


Heat the oil in a Dutch oven or large heavy-bottomed pot on medium-high. Add the onion and bell pepper. Sauté 8–10 min., until browned and tender.
Add the beef and season with salt and pepper. Cook 6–8 min., until browned, breaking up with a wooden spoon.
Add the garlic, chili powder, cumin, and cinnamon and cook for 30 sec. Add the tomato paste and cook for 1 min., until darkened in color, stirring constantly. Add the broth, tomatoes, pumpkin, and 1 cup water. Stir to combine, then bring to a boil. Reduce to a simmer and cook 10–15 min., until thickened. If chili is too thick, add remaining ½ cup water.
Stir in the beans and season with salt and pepper. Cook another 3–5 min., until heated through. Serve with sour cream and the garnishes, as desired.


One-Pot Cincinnati Chili Melt: To serve as another meal for 4, reserve 3 cups chili: In a 12-inch skillet or Dutch oven, bring reserved chili and 3 cups water to a boil on high. Break 12 oz thin spaghetti in half and add to pot, stirring to combine. Season with salt and pepper. Reduce heat to medium-low. Cook 10–12 min., until pasta is tender, stirring frequently so noodles don’t stick. Remove from heat and stir in ½ cup shredded Cheddar cheese. Top with additional ¾ cup shredded cheese and cover with lid for 2–3 min. to let melt. Serve immediately.

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