Three-Bean Harissa Pumpkin Chili
This Three-Bean Harissa Pumpkin Chili recipe is a plant-based dish that vegetarians and meat-eaters alike will enjoy. The flavors are fantastic!
Three-Bean Harissa Pumpkin Chili
Servings: 7
Calories: 506kcal
Ingredients
- 2 tablespoons (30 mL) olive/avocado oil
- 1 tablespoon (15 g) minced garlic
- 2 cups (266 g) sweet potato, chopped (about 1 medium-large sweet potato)
- 2 cups (140 g) mushrooms, chopped
- 2 tablespoons (30 mL) tomato paste
- 2 (15-ounce) cans kidney beans, drained and rinsed
- 1 (15-ounce) can butter beans, drained and rinsed
- 1 (15-ounce) can pinto beans, drained and rinsed
- ¼ cup (35 g) harissa seasoning
- 1 (15-ounce) can pure pumpkin puree (not pumpkin pie filling)
- 24 ounces pasta sauce
- 2 (14.5-ounce) cans fire roasted diced tomatoes
- ¼ cup (60 mL) pure maple syrup
- 2 cups (475 mL) gluten-free vegetable broth
- Kosher or fine sea salt , to taste
- Freshly ground black pepper , to taste
Instructions
- Heat a Dutch oven over medium heat. Add the oil, garlic, and chopped sweet potato and cook, covered, for 10 minutes, stirring frequently.
- Add the mushrooms and tomato paste, stir, and sauté for another 5 minutes. Add the beans and harissa seasoning, stir, cover, and cook for another couple of minutes.
- Finally, add the pumpkin, pasta sauce, fire roasted tomatoes, maple syrup, vegetable broth, salt, and pepper, stir to combine well, and then turn the heat to low. Cover and simmer for 30-45 minutes.
- Serve with garnishes of your choice and enjoy alone or with gluten-free crackers, bread, fries, etc. Store leftovers in the fridge for up to 3 days or freeze for later.
Notes
Garnishes:
Avocado
Cilantro
Jalapeño pepper
Watermelon radish
Cheese (regular or dairy-free)
Sour cream (regular or dairy-free)
Avocado
Cilantro
Jalapeño pepper
Watermelon radish
Cheese (regular or dairy-free)
Sour cream (regular or dairy-free)
Nutrition
Nutrition Facts
Three-Bean Harissa Pumpkin Chili
Amount Per Serving
Calories 506
Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g5%
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 1156mg48%
Potassium 1838mg53%
Carbohydrates 92g31%
Fiber 25g100%
Sugar 22g24%
Protein 26g52%
Vitamin A 16015IU320%
Vitamin C 18mg22%
Calcium 166mg17%
Iron 9mg50%
* 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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