Pumpkin Chili

This recipe is from the University of Illinois Extension Program. The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion of vitamin A, beta carotene performs many important functions in overall health.


1 lb. ground beef

½ cup chopped onion

1 can (16 oz) pumpkin

2 cups water

1 can kidney beans

1 pkg taco seasoning mix

1 ½ tsp chili powder

1 cup reduced-fat shredded cheese (optional)

½ cup low-fat sour cream (optional)


  1. Cook meat and onion until brown in a 3-quart saucepan. Drain.
  2. Add pumpkin, water, beans, taco seasoning mix, and chili powder.
  3. Bring to boil. Cover and simmer 30 mins.
  4. Garnish with cheese and sour cream.

Servings: 6