Coconut Curry Pumpkin Chili


This is THE most delicious one-pot meal to prepare as we move into Fall. The protein, fiber, and flavors will help keep you satisfied and out of the Halloween candy already popping up in stores! At first glance, it may look like a lot of ingredients, but the only chopping involved is the onion and garlic. The rest is just canned items (I used all organic) and spices from your pantry, so it’s actually really easy and totally doable for a weeknight!

Created by: Sara Nicole Ansari, R.D.

Photography by: Ernesto Diaz Flores


Pantry Ingredients

  • 2 cups yellow onion, chopped
  • 6 cloves of garlic, chopped
  • 1 cup carrots, shredded or chopped
  • 1 Tbsp extra-virgin organic coconut oil
  • 4 cups low sodium vegetable broth or water

Canned Items:

  • 1 can red kidney beans, rinsed
  • 1 can white kidney beans, rinsed
  • 2- 14 ounce cans fire-roasted diced tomatoes w/ green chilis
  • 1 can pumpkin puree (no sugar added)
  • 1 cup light coconut milk


  • 1 tsp paprika
  • 1/8 tsp cayenne pepper (optional)
  • 1/4 tsp sea salt
  • 1/2 tsp cracked black pepper
  • 1/2 tsp tumeric
  • 2 Tbsp curry powder
  • 1/2 Tbsp chili powder
  • fresh cilantro, chopped (optional garnish)


  1. In a large pot, heat coconut oil over medium-high heat. Saute the onions and garlic until softened, about 5 minutes. Add the carrots and cook for 2 minutes.

  2. Add the canned tomatoes, pumpkin puree, and vegetable broth or water. Stir to combine.

  3. Add all the seasonings – paprika, cayenne pepper, salt, pepper, turmeric, curry powder, and chili powder. Stir.

  4. Bring to a boil, then reduce to low heat and leave to simmer for about 30 minutes, stirring occasionally.

  5. Add the rinsed red and white kidney beans and coconut milk at the end, and stir until all incorporated.

  6. Ladle into servings bowls and garnish with fresh chopped cilantro if desired.

Makes 6-8 servings. Perfect for leftovers and tastes even better the next day!