Although Halloween is behind us and pumpkin spice latte might be seen as a bit played right now, pumpkin itself is still quite popular, especially with Thanksgiving on the horizon.

If you think pumpkin puree is just for pie, think again! Personally, I’m not a fan of pumpkin pie (it’s likely a texture thing), but I do enjoy using pumpkin in other dishes. Have you ever used it in chili or stew?

Why Pumpkin?

Pumpkin has got a lot of nutrition prowess. It’s a great source of the antioxidant beta-carotene in addition to being a source of potassium vitamin C and fiber. Canned pumpkin is versatile, accessible, and affordable for most. I’ve never cooked a pumpkin to make pumpkin puree and honestly, don’t see this in my future. If that’s your jam, more power to you! Canned pumpkin is packed in BPA-free cans, so no need to worry about that.

Lentils offer up plenty of fiber, protein, and iron- the most common nutrient deficiency worldwide. When lentils are paired with a food high in vitamin C (such as peppers, tomatoes, or hey- pumpkin), your body absorbs more iron. Bonus! They also cook up much faster than other dried beans or legumes.

I made this simple pumpkin chili in my instant pot the other night, but it could also be prepared on the stove. With a handful of ingredients, I had dinner done in roughly 20 minutes! I used chipotle chili powder which gave the chili a smoky taste. Traditional chili powder or extra cumin could be used if chipotle’s not your thing.

If you want to keep the recipe vegan, use vegetable broth. Low-sodium broth would reduce the sodium content of the soup. This is a perfect dish for a tailgate party, book club, or simple dinner with friends or family.  If it’s too spicy, add a dash of plain Greek or plant-based yogurt to cool it off. I hope you like it!


1 Tbsp. canola or corn oil

½ white or yellow onion, diced

1 red or yellow bell pepper, chopped

1 clove garlic, minced

1 tsp. chipotle pepper

½ tsp. cumin

½ tsp. paprika

3 cups vegetable or chicken broth

1 cup red lentils

1 (15 oz) can of pumpkin puree

Pinch of cayenne pepper (optional)


  1. Set the Instant pot to sautee and add the oil. Allow to heat for 2 minutes.
  2. Add the onions, peppers and garlic and sautee for 3 to 4 minutes or until the onions are translucent.
  3. Add the chipotle pepper, cumin and paprika and stir to coat the vegetables.
  4. Add the broth, lentils, and pumpkin puree. Stir to combine.
  5. Close the lid of the Instant pot and reset the pot to “soup or stew”.
  6. All the lentils to cook for 15 to 20 minutes.
  7. Serve with plain Greek yogurt and chopped cilantro (optional)

On a stovetop:

  1. Heat the oil in a medium soup pot.
  2. Sautee the onions, peppers and garlic until the vegetables are soft.
  3. Add the chipotle pepper, cumin, and paprika and stir to coat the vegetables.
  4. Add the broth, lentils, and pumpkin puree. Stir to combine
  5. Allow the stew to simmer on low for about 30 minutes until the lentils are soft.

Makes 6 servings.  Per serving: 190 calories, 2.1 gm fat, 9.5 gm protein, 29 gm carb, 5.6 gm fiber, 0 mg cholesterol, 550 gm sodium

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