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
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: 3½
Exchanges: 1½ starch, 2½ vegetable, 1½ lean meat, ½ fat