Instant Pot Pumpkin & Chickpea Chili
Instant Pot Pumpkin & Chickpea Chili is a heartwarming dish that embodies the flavors of autumn. This vibrant, one-pot meal is not only quick to prepare but also packed with nutritious ingredients that make it a perfect choice for cozy nights or meal prep. Each spoonful offers a delightful blend of spices and textures, ensuring that comfort food can still be healthy and satisfying. Whether enjoyed solo or shared with loved ones, this chili will quickly become a staple in your home.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: Approximately 6 servings 1x
- Category: Main
- Method: Pressure Cooking
- Cuisine: American
Ingredients
Scale
- 1 tbsp olive oil
- 1 medium onion, chopped (about 1 cup)
- 3 cloves garlic, minced
- 1 bell pepper, diced (about 1 cup)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (15 oz) pumpkin puree
- 1 can (14.5 oz) diced tomatoes
- 2 tsp chili powder
- 1 tsp cumin
- Salt to taste
- Pepper to taste
- Fresh cilantro for garnish (optional)
Instructions
- Use the sauté function on your Instant Pot; heat olive oil until shimmering. Add onions and bell peppers, cooking until soft (about 5 minutes).
- Stir in minced garlic and cook for another minute until fragrant.
- Add chickpeas, pumpkin puree, diced tomatoes (with juices), chili powder, cumin, salt, and pepper. Mix well.
- Secure the Instant Pot lid and set to pressure cook on high for about 10 minutes.
- After cooking, carefully perform a quick release of the steam.
- Serve hot in bowls and garnish with fresh cilantro if desired.
Nutrition
- Serving Size: 1 bowl (300g)
- Calories: 220
- Sugar: 6g
- Sodium: 350mg
- Fat: 6g
- Saturated Fat: 0.5g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 9g
- Protein: 9g
- Cholesterol: 0mg
Keywords: For added flavor, use fire-roasted diced tomatoes. Customize by swapping chickpeas for black beans or adding corn for sweetness. For creaminess, top with avocado slices before serving.