1smallchipotle chile en adobo (from a can)seeds removed, finely minced
215-ounce canslow-sodium black beansrinsed and drained
1/2 cuppumpkin seeds
1/4cupchopped fresh cilantro leaves
6tablespoons low-fat sour cream or plain Greek yogurt
Heat oil in a medium saucepan over medium heat and sauté onion until lightly browned, 6–10 minutes. Add garlic and cumin; cook for 30 seconds, stirring. Stir in tomatoes with juices, broth, andpumpkin; mix until smooth. Add chili powder, chipotle, oregano, and beans. Bring to a boil, reduce heat, and simmer, partly covered, for 15–18 minutes, until beans are soft and chili is thickened. Season with salt and pepper.
While chili cooks, heat a small skillet over medium-low and toast pumpkin seeds until they begin to brown and pop, 3–5 minutes, shaking pan frequently.
Serve chili hot, topped with pumpkin seeds, cilantro, avocado and sour cream or yogurt.
Black Bean and Pumpkin Chili with Toasted Pepitas
Amount Per Serving
Calories 378Calories from Fat 117
% Daily Value*
Total Fat 13g20%
Saturated Fat 3g15%
Polyunsaturated Fat 4g
Monounsaturated Fat 6g
Total Carbohydrates 50g17%
Dietary Fiber 18g72%
* Percent Daily Values are based on a 2000 calorie diet.