By Natalie R. Toney M.F.A., C.H.,
Healthy Planet Food Editor
“Pumpkin Spice” season has officially begun (well, it’s been here for a few weeks already!), and is there anything better? I admit once the air becomes cool and wispy with hints of fall, I begin to feel much more in my element again. I do love many aspects of summer yet can get caught in the doldrums for a spell during those stretches of high heat amidst the thick, sticky humidity. That’s when I start dreaming of crisp, apple infused cider by a bonfire, walks in the woods under a canopy of fiery jewel toned leaves, and daytrips to the orchard and pumpkin patch. Of course, one of the many things I also look forward to during the autumn months is cooking all of my fall favorite’s! One of those staples is my Autumn Harvest Chili, because who doesn’t love to curl up with a bowl of warm, comforting chili after a day out walking in the chilly autumn air?
This colorful, fragrant, autumnal inspired chili is healthy as it is warm and delicious! The pumpkin, sweet potatoes, and squash are rich in vitamins A, C, E, and K, potassium, beta-carotene, magnesium, fiber, and antioxidants for an immunity boost that helps to ward off those winter woes. Tomatoes provide an added source of vitamin C, as well as Lycopene, while the beans are packed with extra fiber, iron, folate, and protein. Plus, beans also act as a pre-biotic supporting optimal gut health! While this recipe’s ingredients and spices can certainly be modified from mild to very hot depending on personal taste and dietary needs, one of the benefits of chili powder is that it is a natural anti-inflammatory due to the capsaicin content(as always, follow the advice of a medical professional regarding your personal health and dietary guidelines when managing any conditions).The amounts listed in the recipe below have some latitude as far as how much to use of any given ingredient as it is truly based on personal preference, and what specifically is being used. More varieties of veggies can be added, meat, spices…really the only thing that needs to remain constant and consistent during any changes is the liquid (i.e.: broth, undrained tomatoes or fresh, etc.) as your chili can become quite thick and brick-like. And yes, if you’re adding a bit of beer, that does factor in (though be careful of those following a gluten-free diet!). There are even some interesting seasonal flavored brews that could complement the flavor profile nicely, or at least pair quite well!
After a day of awe-inspiring autumn activities, and fun-filled fall festivities, wind down and warm up with a bowl of Autumn Harvest Chili! It’s sure to become a seasonal favorite for yourself, friends and family as well!
Tips: If using a slow cooker or crock pot, cook onions and peppers as directed, then transfer and place all ingredients in for 5-6 hours on med. (4-5 hrs. on high, or 7-8 on low). If adding in any type of meat, cook first. If using dry beans instead of canned, you must pre-soak and cook them first before adding into chili(even if using a slow cooker method).Fresh pumpkin, sweet potato, and squash should become plenty tender when cooking directly in with the chili, though can be sautéed or roasted ahead of time depending on how long the chili plans to cook on the stove(roasting will add some heartiness to the flavor, as will using roasted tomatoes).
Ingredients:
- 2 C. Fresh pumpkin, or 1 can pumpkin purée
- 1 C. Sweet potato, butternut, and/or acorn squash, diced
- 3 Cans of diced petite tomatoes (14.5 oz) undrained, one standard canning jar(52.5oz),or 2 C. fresh diced tomatoes
- 1/2-1 Can black beans (approx.3/4 C. dry)
- 1/2-1 Can pinto beans (approx.3/4 C. dry)
- 1/2-1 Can kidney beans (approx.3/4 C. dry)
- 2 C. Vegetable broth
- 2 Tbsp. Olive oil
- 1 Jalapeño pepper, finely diced (deseeded and de-ribbed)
- 1 Med. red pepper, finely chopped (deseeded and de-ribbed)
- 1/4-1/2 Med-Lg. yellow or Vidalia onion, finely chopped
- 3 Cloves garlic, minced
- 1 tsp. Sea salt
- 1/2 tsp. Fresh ground black pepper
- 1/2 tsp. Smoked paprika
- 2 tsp. Cumin
- 2 1/2 tsp. Chili powder
- 1 tsp. Onion powder
- 1/2 tsp. Cinnamon
- Pumpkin seed/pepitas (opt.)
- Shredded Cheese of choice (opt.) dairy or vegan
- Fresh Cilantro(opt.)
- Fresh Thyme (opt.)
- Avocado (opt.)
Directions:
Heat olive oil over medium heat in a large pot or Dutch oven, cook onions and peppers until both soften and onion starts to become translucent. Add garlic, salt, pepper, and any other seasonings then stir for about a minute or so before adding broth, pumpkin, sweet potato, squash, tomatoes, beans, and any additional ingredients. Cover, and turn heat to medium-low, and continue to cook for at least 45 min., stirring occasionally. Simmer as long as desired, then remove from heat and serve. Top with fresh herbs, cheese, crackers, pumpkin seeds, avocado, or any garnish you choose! You can refrigerate the veggie version up to a week (with meat 3-4 days) and freeze 6 mos. Yields about 10 servings.