Vegan Pumpkin Chili

Gluten-Free Pumpkin Chili with Wild Rice & Kale Recipe

Who said pumpkin is only for fall? Canned pumpkin is available year-round and chances are you still have a can or two in the back of your pantry from the holidays! This delicious, healthy recipe is the perfect way to use up that lingering can of pumpkin from your pantry. Plus, it’s vegetarian and vegan!

4.60 from 5 votes
Vegan Pumpkin Chili
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Pumpkin Chili with Wild Rice & Kale

Prep Time25 mins
Cook Time1 hr
Total Time1 hr 25 mins
Course: Main Course
Cuisine: American
Servings: 4 servings
Calories: 550kcal
Author: Gina Fontana


  • 2 cups vegetable stock
  • cups gluten-free wild rice
  • 2 tablespoons olive oil
  • 1 onion , diced
  • 1 tablespoon minced garlic
  • 16 ounces whole white mushrooms , stems removed and chopped into large chunks
  • 1 (14.5-ounce) can fire roasted diced tomatoes
  • 1 (15-ounce) can beans of choice , drained and rinsed
  • 5 pinches kosher or fine sea salt (more to taste)
  • 1 tablespoon tomato paste
  • 1 (16-ounce) can pure pumpkin
  • ½ teaspoon freshly ground black pepper
  • 1 tablespoon cumin
  • 1 tablespoon chili powder
  • 1 teaspoon onion powder
  • 1 teaspoon cinnamon
  • 5-6 stalks kale
  • Pumpkin seeds , for garnish


  • Boil the rice in the vegetable stock, lower the heat, cover and simmer until all the broth is absorbed or according to package instructions.
  • In a medium soup pot over medium heat, add olive oil and sauté onion until it starts to turn translucent. Add the garlic and stir together.
  • Add the mushrooms, tomatoes, beans, salt, and tomato paste. Stir to combine and let the flavors cook together for a few minutes.
  • Turn the heat down just a bit and add the pumpkin and the rest of the spices. Stir to combine and let the chili simmer until you’re ready to serve.
  • In a large pot, bring water to a boil. Turn the heat off, add the kale, and boil for 2 minutes. Rinse with cold water.
  • Serve the rice in bowls, topped with the chili, kale, and pumpkin seeds.


Nutrition Facts
Pumpkin Chili with Wild Rice & Kale
Amount Per Serving
Calories 550 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g5%
Sodium 1197mg50%
Potassium 1410mg40%
Carbohydrates 98g33%
Fiber 21g84%
Sugar 13g14%
Protein 24g48%
Vitamin A 19105IU382%
Vitamin C 15mg18%
Calcium 185mg19%
Iron 7.9mg44%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
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Tags: Chili Gina Fontana Kale Magazine Mushrooms Pumpkin Rice

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