A pinch of cinnamon adds bold flavor to this seasonal chili recipe.

Ken Burris, EatingWell

This vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste.

Four-bean & pumpkin chili

Serves: 8

Serving Size: About 1½ cups

Active time: 45 minutes; total time: 1¼ hours


1 tablespoon extra-virgin olive oil

3 cups chopped onion

1½ cups chopped carrot

3 large cloves garlic, minced

4 cups low-sodium vegetable broth

3 cups diced pumpkin or butternut squash

1 (28-ounce) can no-salt-added crushed tomatoes

4 (15-ounce) cans low-sodium beans, such as black, great northern, pinto and red, rinsed

3 tablespoons chili powder

2 teaspoons ground cumin

1 teaspoon ground cinnamon

¾ teaspoon salt

¼ teaspoon cayenne pepper, or to taste

Diced onion, sliced jalapenos, Cotija cheese and/or pepitas for garnish


Heat oil in a large pot over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Reduce heat to medium, add carrot and continue cooking, stirring often, until the vegetables are soft, 4 to 5 minutes more. Add garlic and cook, stirring, for 1 minute.

Stir in broth, scraping up any browned bits, and bring to a boil over high heat. Add pumpkin (or squash), tomatoes, beans, chili powder, cumin, cinnamon, salt and cayenne (if using). Cover and return to a boil. Reduce heat to maintain a gentle simmer and cook, uncovered, until the pumpkin (or squash) is tender, about 30 minutes.

Serve garnished with onion, jalapenos, cheese and/or pepitas, if desired.

To make ahead: Refrigerate for up to five days; freeze for up to six months.

Recipe Nutrition: Per serving: 276 calories; 3 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 49 g carbohydrate; 0 g added sugars; 10 g total sugars; 14 g protein; 17 g fiber; 509 mg sodium; 1072 mg potassium.

Nutrition Bonus: Vitamin A (226 percent daily value), Vitamin C (39 percent dv), Iron (32 percent dv), Folate (20 percent dv)

Carbohydrate servings:

Exchanges: 1½ starch, 2½ vegetable, 1½ lean meat, ½ fat

EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at


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