Pumpkin Walnut Chili | @foodiephysician

Pumpkin Walnut Chili

Whether you’re making dinner for the family or feeding a crowd, a hearty bowl of my Pumpkin Walnut Chili is sure to be a hit!

Course Appetizer, Main Course
Cuisine Southwest
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 8
Calories 307 kcal


  • 1 tablespoon olive oil
  • 1 medium yellow onion diced
  • 3 cloves garlic finely chopped
  • 1 red bell pepper diced
  • 3 cups (12 oz.) peeled and diced pumpkin or butternut squash
  • 1 cup California walnuts, chopped
  • ½ cup bulgur
  • 1 ½ tablespoons chili powder
  • 2 teaspoons cumin
  • 1 teaspoon oregano
  • Salt and pepper
  • 2 cans (14.5 oz. each) diced fire-roasted tomatoes
  • 1 cans (15 oz.) 100% pure pumpkin
  • 2-3 cups reduced sodium vegetable broth
  • 2 cans (15.5 oz each) black beans or kidney beans, drained and rinsed
  • Optional toppings: chopped walnuts cilantro, avocado, Greek yogurt, shredded cheese
US Customary - Metric


  1. Heat olive oil in a large Dutch oven or other heavy-bottomed pot over medium heat. Add the onion, pepper and cook, stirring occasionally, until softened, 4-5 minutes. Add the pumpkin, walnuts, and bulgur and stir to combine. Add the chili powder, cumin, oregano, 1 teaspoon salt, ½ teaspoon black pepper, tomatoes, canned pumpkin and vegetable broth. Bring to a boil then reduce to a simmer. Cover and cook 15 minutes.
  2. Uncover and stir in the beans. Simmer, uncovered, another 15-20 minutes until chili thickens and pumpkin and bulgur are cooked. Serve with desired toppings.
Nutrition Facts
Pumpkin Walnut Chili
Amount Per Serving
Calories 307 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 1g6%
Sodium 499mg22%
Potassium 731mg21%
Carbohydrates 40g13%
Fiber 11g46%
Sugar 7g8%
Protein 12g24%
Vitamin A 13300IU266%
Vitamin C 28.5mg35%
Calcium 110mg11%
Iron 4.5mg25%
* Percent Daily Values are based on a 2000 calorie diet.