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Slow-Cooker Pumpkin Chili

This hearty beanless chili is a crowd-pleaser and it just happens to also be Whole30-friendly! The pumpkin adds a touch of sweetness, fiber, and vitamin A and it’s a great way to sneak more veggies into your diet.

  • Author: The Real Food Dietitians
  • Prep Time: 15 mins
  • Cook Time: 6 hours
  • Total Time: 6 hours 15 mins
  • Yield: 6 1x
  • Cuisine: Whole30, Paleo, Dairy-Free

Ingredients

  • 1 Tbsp cooking fat of choice (avocado oil, olive oil or ghee)
  • 2 cups chopped yellow onion (about 1 large onion)
  • 1 medium green bell pepper, diced
  • 6 cloves garlic, minced
  • 1 ½ pounds grass-fed ground beef or bison
  • 1 28-oz can diced tomatoes
  • ½ 6-oz. can tomato paste
  • 1 14-oz. can pumpkin puree
  • ½1 cup chicken broth or water* (homemade or store-bought) 
  • 2 ½ tsp. dried oregano
  • 2 Tbsp. chili powder (plus more to taste)
  • ¾ tsp. ground cinnamon
  • 2 tsp. ground cumin
  • 1 tsp. sea salt
  • ½ tsp black pepper
  • Optional: ¼ ½ tsp of cayenne (for heat)

Suggested Toppings: Diced avocado, fresh cilantro, sliced green onions, lime wedges, hot sauce, sour cream and/or shredded cheese (omit dairy for Whole30)

Instructions

Slow Cooker Directions:

  1. Heat a large pot or Dutch oven over medium-high heat. Add the oil and saute the onions and peppers, stirring occasionally, for about 7 minutes or until onions start to soften.
  2. Add the garlic and cook an additional 30 seconds or until fragrant.
  3. Add the ground beef. Use a spatula or large spoon to break it up as it cooks. Cook until meat is nearly cooked through, about 8-10 minutes.
  4. Transfer meat mixture to the slow cooker.
  5. Add remaining ingredients (diced tomatoes through black pepper) and stir. See note below about using more broth with this option. 
  6. Set heat to LOW and cook for 6-7 hours or on HIGH for 3-4 hours. Serve with desired toppings.

Instant Pot Directions: 

  1. Select ‘Saute’ on the Instant Pot. Add the oil and saute the onions and peppers, stirring occasionally, for about 7 minutes or until onions start to soften.
  2. Add the garlic and cook an additional 30 seconds or until fragrant.
  3. Add the ground beef. Use a spatula or large spoon to break it up as it cooks. Cook until meat is nearly cooked through, about 8-10 minutes.
  4. Add remaining ingredients (diced tomatoes through black pepper) and stir.
  5. Stir, lock lid into place and set vent valve to ‘Sealing’ position.
  6. Select ‘Manual’ or ‘High Pressure’ setting and cook for 12 minutes. Allow for 10-15 minutes of natural pressure release before flipping the steam release valve to release the remaining steam.
  7. Taste and season with salt and pepper, to taste.
  8. Serve with additional toppings, as desired.

Notes

*Increase broth to 1 – 1½ cups if using the Instant Pot. If you like your chili thick, we suggest starting with 1 cup and adding more if you get an ‘overheat’ or ‘burn’ error on your Instant Pot during cooking. 

Nutrition

  • Serving Size: 1/6th recipe
  • Calories: 328
  • Sugar: 10g
  • Sodium: 511mg
  • Fat: 14g
  • Carbohydrates: 23g
  • Fiber: 6g
  • Protein: 26g