Recipe: Vegetarian pumpkin chili

On a chilly fall night, warm yourself up with this hearty vegetarian chili. Packed with rich pumpkin, savory tomato and fragrant spices, this flavorful dish is a great source of vitamins A and C for healthy teeth and gums.


2 tablespoons extra virgin olive oil

1 onion, diced

1 teaspoon salt

1 cup carrots, diced

1 red bell pepper

3 cloves garlic

1 tablespoon chili powder

1 tablespoon cumin

1 teaspoon smoked paprika

1 teaspoon oregano

2 tablespoons tomato paste

1 can pumpkin puree (15 ounces)

1 can tomato sauce (8 ounces)

2 cans kidney beans, drained and rinsed (15 ounces each)

1 cup frozen corn kernels

1/2 cup vegetable broth

2 avocados


Sour cream

Crushed red pepper


1. Heat the olive oil in a large pot over medium heat.

2. Dice onion and set aside. Dice carrots, chop bell pepper and mince garlic.

3. Add onion and salt to pot. Sauté until onion is soft and translucent.

4. Add carrots, red bell pepper and garlic, and sauté for two to three minutes.

5. Mix chili powder, cumin, smoked paprika, oregano and tomato paste with veggies in pot. Stir until all vegetables are coated, and cook for two more minutes.

6. Add pumpkin puree, tomato sauce, kidney beans, corn and vegetable broth. Stir thoroughly.

7. Bring chili to a boil, then reduce heat and simmer for 10 to 20 minutes.

8. Season to taste.

9. Serve with toppings of avocado slices, cilantro, sour cream and crushed red pepper. Enjoy!


• Beans boost your immune system. Not only are they packed with protein, but they’re also high in antioxidants and vitamin B.

• Choose red bell peppers to get the most vitamin C. Fully ripe, red bell peppers have twice as much of this gum-supporting nutrient as their green cousins.

• Carrots are rich in fiber and vitamin A for strong teeth and bones.