Pumpkin and Black Bean Chili by Chef Martina Russial

Ah Autumn! The colors are brilliant, leaves are rustling, the air is cooling. Time to get cozy! It’s the season to add warming meals like soups, stews and roasted vegetables to the menu.

Holistic Chef Program Instructor Martina Russial celebrates pumpkin season with a chili recipe that’s sure to satisfy!  

Join Chef Martina on Friday, October 18 for a live cooking demo to learn how to make a Pumpkin and Black Bean Chili that’ s loaded with flavor and all-important fiber to keep you feeling full and festive this fall! Chef Martina will also show you how to prepare whole, fresh sugar pumpkins and their seeds for this beautiful bowl while Nutrition Consultant Program Instructor, Anita Padala, highlights the health benefits of its nourishing ingredients.

Delicious and Versatile Pumpkins

With each season, the available foods have the nutrients we need at that time of year. How convenient. Delicious and versatile pumpkins are an example of a fall-time food that is highly nutritious and supportive to our bodies during the transition to the colder months. And did you know that pumpkins are a type of squash?

Low in calories and yet a great source of fuel for our cells, they are hydrating and high in fiber which supports gut and digestive health. Seasonal changes can make us more vulnerable to colds and flu. However, all squashes provide numerous immune supporting nutrients such as carotenes represented by the orange, yellow and green hues; other antioxidants like vitamin C; and minerals like zinc, potassium, and magnesium. Squashes are also high in B vitamins which support energy production and mood.

Pumpkin Seeds aka “Pepitas”

Let’s not forget about the seeds. Squash seeds are high in copper and iron, magnesium and zinc. Seeds are the start of life and therefore contain needed nutrients; fats, proteins and carbohydrates, soluble and insoluble fiber, vitamins and minerals. Pumpkin seeds also known as “pepitas” are good as a snack and can be added as a flavor and texture enhancer to salads and top roasted vegetables, soups and stews.

Chef Martina’s Pumpkin and Black Bean Chili is a wonderful and flavorful vegan chili using pumpkin and black beans for its base. The sweetness of the pumpkin pairs beautifully with the savory spices. It also uses roasted pumpkin seeds for a delightful and crispy garnish!

Check out the recipe below or learn more about Chef Martina and the rest of the Holistic Chef Team by visiting our faculty page.

Pumpkin and Black Bean Chili

Prep Time | 25 minutes Cook Time | 40 minutes Serves | 4

INGREDIENTS

• 1 Tbs extra-virgin olive oil
• 1/2 tsp chipotle powder
• 1 tsp chili powder
• 1 tsp cumin
• 1/2 tsp cinnamon
• 1 medium yellow onion, medium dice
• 2 bell pepper, medium dice (green, red or yellow)
• 2 c pumpkin, cubed (sugar pie, butternut squash, etc.) (save the seeds)
• 2 garlic cloves, minced
• 2 tsp apple cider vinegar, more to taste
• 1 c black beans, cooked, drained and rinsed
• 2 c vegetable broth, more as needed
• 1 cup cherry tomatoes, halved, or canned tomatoes
• Juice of 1 lime, more to taste
• Sea salt and pepper, to taste

Optional Toppings

• 1/2 cup cilantro leaves
• 1 avocado, medium dice
• 1 lime, sliced

INSTRUCTIONS

1. Heat the oil in a large pot over medium heat. Add the spices and bloom until fragrant. Add the onion and cook until soft and onions are slightly translucent.
2. Stir in the garlic, bell pepper, pumpkin and another pinch of salt and pepper. Cook for 1-2 minutes.
3. Add in the tomatoes. Cook for one minute.
4. Stir in the apple cider vinegar, black beans and enough broth to cover everything. Simmer until the pumpkin is tender, 20 to 30 minutes, adding more broth as needed.
5. Add lime juice, salt pepper, and additional spices to taste.
6. Serve with cilantro, lime, avocado, and roasted pumpkin seeds (recipe below).

Roasted Pumpkin Seeds

INGREDIENTS

• Pumpkin seeds (about 1/2 cup)
• 1 Tbsp high heat oil (avocado or extra virgin olive oil)
• 1/4 tsp sea salt
• 1/4 tsp smoked paprika, optional
• pinch of cinnamon, optional

INSTRUCTIONS

1. Preheat oven to 350F.
2. Soak seeds in water with a pinch of salt to remove any pumpkin flesh.
3. Dry well and then toss in olive oil and spices.
4. Place on a lightly greased sheet tray and spread into a single layer.
5. Bake for 15-25 minutes, stirring every 5 minutes, until crispy and light golden in color.
6. Let cool and use as chili garnish or eat as a snack!