Roasted Pumpkin and Bean Chilli (Vegan High Protein)
This vegan, gluten-free and high-protein Roasted Pumpkin and Bean Chilli is packed with warming, cosy flavours and is great for all the family. It’s rich, spiced and tomatoey and uses up your favourite beans.
I love a good chilli when the weather dips and having half a pumpkin leftover, I knew I wanted to combine the two and so this roasted pumpkin (or squash) dish was created and I cannot stop thinking about it. This chilli is so warming and packed with cosy flavours, while being really quick and easy to make – it’s ready in half an hour – so is perfect for midweek meals or for big meal prepping at the weekend. It’s high in protein, fibre and super filling while being naturally vegan, dairy-free and gluten-free.
Why will I love this?
This will become your new favourite chilli:
- Cosy, warming and spiced
- Hearty, wholesome, and nutritious
- Packed with protein and fibre from the beans
- A source of 7 different plants in each meal
- Great for all the family
- Naturally vegan, gluten-free and dairy-free
- Easy to make in 30 minutes
- Requires no fancy equipment
- You probably already have all the ingredients
- With a few ingredients that may surprise you to take this to the next level!
- Great for meal prep or midweek meals
- Tastes even better the next day
- Great for freezing for a rainy day
If you already love the sound of this cosy chilli then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.
What ingredients do I need?
The ingredients are listed in full in the recipe card below and you can see my favourite products and brands in the “shop the recipe” section.
For the roasted pumpkin:
- Pumpkin: these are everywhere right now, but if you’re making this out of season, you can use butternut squash, too.
- Spices: roast the pumpkin in hot smoked paprika and cumin for the best flavour to match the cosy chilli.
- Olive oil: for both the veggies and the pan. You can use your preferred oil like avocado, too.
For the chilli:
- Onion and garlic: the base of all good sauces. You can use white or red onion, or swap for a few shallots or spring onions, if you prefer.
- Red pepper: or any coloured bell pepper will be great here. This adds more texture, vegetable goodness and colour to the dish.
- Spices: for the chilli we use hot smoked paprika, ground cumin, ground coriander, cinnamon (this takes it to the next level) and cayenne pepper or chilli flakes.
- Red wine vinegar: this is for de-glazing the pan to make sure none of the spices have stuck and could catch. You can also use red wine, if you prefer.
- Chopped tomatoes: tins come in so handy here, and this adds all the juiciness.
- Tomato puree: for some extra tomato flavour and umami richness.
- Beans: I have popped a reminder below about the beans I use which come in a thick, juicy liquid perfect for these cosy recipes. I use half red kidney beans and half carlin peas (which are new) and are like nutty, dark chickpeas. You can use any beans you like for this recipe, and I like to do a couple of varieties to add more diversity. Tinned mixed beans will be ideal here.
- Pumpkin puree: this is the second pumpkin element and makes the sauce rich, creamy and so saucy.
- Dark chocolate: this is the second surprise ingredient that takes this chilli to the next level. It adds richness and depth of flavour rather than making it taste like chocolate. Use a high quality bar like HU Kitchen to keep this free of added sugars.
To serve this chilli I like to have some breads or flatbreads, rice or other wholegrains and some coconut yoghurt, herbs and chopped radish or pickles for colour and texture. I also love some smashed or sliced avocado on top.
Let’s talk beans
I use beans all the time in my recipes and more recently, I use the beans and their juices (the water they come in) to create creamy sauces without needing to throw any of the juice away or add extra water. The beans I use are from Bold Bean Co and come in 700g jars, 500g of which is beans and 200g is liquid. If you are using regular tinned beans, they will not be as soft and the liquid tends to be runnier, but this is fine, just adjust the recipe as needed. For this recipe, use two 400g tins of beans for the chilli, the beans will come to 480g with 220g of liquid.
Is this nut-free and gluten-free?
Yes this is totally nut-free and gluten-free, just check whatever you serve it with is also free from ingredients you avoid.
How do I make this?
This is easy to make in one dish and one tin:
- Chop the pumpkin and roast with the spices: for 202-5 minutes until tender.
- Fry off the onion, pepper and garlic: until soft.
- Add all the spices: and cook off before de-glazing the pan.
- Add all of the other ingredients: and stir well.
- Allow to cook through for 10-15 minutes: until warm and cosy.
- Stir through half the roasted pumpkin: to add texture.
- Serve in bowls topped with the roasted pumpkin: and other suggestions.
How long will it last?
This will keep for 2-3 days in the fridge in sealed containers or 1 month in the freezer. Allow to defrost before warming back up.
What else can I make?
If you are looking for other cosy, 30-minute recipes, how about my:
- Creamy Peanut Curried Aubergine and Beans
- Creamy Lemony Courgette Butterbeans
- Creamy Pesto Butterbeans
- Black Bean Tomato Curry with Mushrooms
- Tomato and Chickpea Vegan Curry
Roasted Pumpkin and Bean Chilli (Vegan High-Protein)
This vegan, gluten-free and high-protein Roasted Pumpkin and Bean Chilli is packed with warming, cosy flavours and is great for all the family. It’s rich, spiced and tomatoey and uses up your favourite beans.
Ingredients
For the Roasted Pumpkin:
- ½ pumpkin, peeled, de-seeded and cubed (350-400g)
- ¼ tsp hot smoked paprika
- ¼ tsp cumin
- Salt and pepper
- 1 tbsp olive oil
For the Chilli:
- 1 tbsp olive oil
- 1 white or red onion, small dice
- 1 red pepper, small dice
- 2 cloves garlic, crushed
- Spices:1 tsp hot smoked paprika, 1 tsp ground cumin, ½ tsp ground coriander, ½ tsp cinnamon, ¼ tsp cayenne pepper, optional
- 1 tbsp red wine vinegar
- 1 tin (400g) chopped tomatoes
- 1 tbsp tomato puree
- 700g jar tinned black and/or kidney beans or carlin peas (approx. 500g beans and 200g juices)
- 150g pumpkin puree
- 1 square dark chocolate (approx. 10)
To Serve:
- Bread or rice
- Coconut yoghurt
- Fresh herbs
- Chopped radish or pink pickles
- Smashed or sliced avocado
Instructions
- For the roasted pumpkin: preheat the oven to 180Fan/200ºC and add the cubed pumpkin to a roasting tin with the spices and olive oil. Toss well and bake for 20-25 minutes, until tender.
- Meanwhile, make the chilli: heat the olive oil in a large pan and then add the onion, red pepper and onion with some salt to fry off. Allow to soften for 5 minutes before adding in the spices and allow to become fragrant for 1 minute. Pour in the red wine vinegar to de-glaze the pan before pouring in the chopped tomatoes, beans and their juices and the pumpkin puree. Give it all a good stir before adding the chocolate in the middle and stirring through to melt. Cook with the lid on for 10-15 minutes, stirring occasionally over a medium simmer until warmed through.
- Before serving: stir half the of roasted pumpkin into the chilli.
- To serve: spoon the chilli into bowls, topping with some coconut yoghurt, the roasted pumpkin, some herbs and radish. Serve alongside your favourite bread or wholegrains.
- Enjoy straight away or keep leftovers in the fridge in sealed containers for 2-3 days or in the freezer for 1 month and allow to defrost before warming back up.
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Stay in touch
I look forward to hearing what you think of this cosy Roasted Pumpkin and Bean Chilli so please let me know in the comments below and leave a star review. If you do make this, I’d love to see so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With chilli love x
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