Pork
Powerproteinplates
Spiced Pumpkin and Black Bean Chili with Creamy Avocado Sauce
By Powerproteinplates Test KitchenReviewed by Powerproteinplates Editorial TeamPublished Apr 9, 2026 · Updated May 11, 2026
Southwestern
50 mins
high-proteinvegangluten-freemeal-prep-friendlyeasy-recipesbalancedwhole-foodskid-friendlyanti-inflammatory
This vegan Southwest-inspired chili features protein-rich black beans combined with anti-inflammatory pumpkin and warming spices. Finished with a luscious avocado cream sauce, this gluten-free, dairy-free recipe is perfect for meal prep, family meals, and nourishing plant-based eating.
Prep
15 min
Cook
35 min
Total
50 min
Servings
6
Difficulty
easy
Cuisine
Southwestern
Ingredients
Servings
6
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 small red bell pepper, diced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground coriander
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon cayenne pepper (optional, adjust for heat preference)
- 1 (15 oz) can black beans, drained and rinsed
- 1 (15 oz) can diced tomatoes, no salt added
- 1 cup pumpkin puree (canned or fresh roasted)
- 1 1/2 cups low-sodium vegetable broth
- 1 small jalapeño, seeded and finely chopped (optional)
- Salt and freshly ground black pepper, to taste
- 1 ripe avocado
- 1/4 cup unsweetened plain plant-based yogurt (such as almond or coconut)
- Juice of 1 lime
- 2 tablespoons fresh cilantro, chopped, plus extra for garnish
Instructions
-
Heat olive oil in a large pot over medium heat. Add diced onion and red bell pepper, sautéing until softened, about 5 minutes.
-
Add minced garlic, cumin, smoked paprika, coriander, cinnamon, and cayenne pepper if using. Stir and cook for 1-2 minutes until fragrant.
-
Mix in black beans, diced tomatoes with juices, pumpkin puree, vegetable broth, and jalapeño if using. Stir well to combine.
-
Bring the chili to a simmer, then reduce heat to low. Cover and cook for 25-30 minutes, stirring occasionally, until flavors meld and chili thickens slightly.
-
Meanwhile, prepare the creamy avocado sauce by blending avocado, plant-based yogurt, lime juice, and chopped cilantro in a blender or food processor until smooth. Season with a pinch of salt.
-
Taste the chili and adjust seasoning with salt and pepper as needed.
-
Serve the chili in bowls topped with a dollop of creamy avocado sauce and a sprinkle of fresh cilantro.
-
Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
Frequently Asked Questions
Reader questions and answers for this recipe will appear here.
This Spiced Pumpkin and Black Bean Chili with Creamy Avocado Sauce can be customized with substitutions to fit dietary preferences or ingredient availability:
- Beans and Legumes: Substitute black beans with kidney beans, pinto beans, or lentils for variety and similar protein content.
- Pumpkin Puree: Use butternut squash or sweet potato puree as alternatives offering comparable anti-inflammatory benefits and natural sweetness.
- Plant-Based Yogurt: Choose coconut, soy, or cashew-based yogurt to suit flavor preferences or allergen needs while maintaining a vegan creamy topping.
- Olive Oil: Swap olive oil with avocado or coconut oil to retain healthy fat content aligned with whole-food and heart-healthy guidelines.
- Spices: Adjust cayenne pepper to taste for milder heat or substitute with chipotle powder for smoky flavor variations.
Note: The recipe is optimized for vegan, gluten-free, and whole-food eating without the need for animal-based meat substitutes unless adapting for non-vegan diets.
Protein Highlight
This vegan chili offers a substantial protein boost from black beans, a plant-based source rich in essential amino acids that support muscle repair and sustained energy. Combined with fiber-rich pumpkin and wholesome spices, this chili delivers a balanced, nutrient-dense meal perfect for meal prep or a comforting family dinner. Naturally gluten-free and packed with whole-food ingredients, it supports fitness, wellness, and balanced nutrition.
Goal Fit
The Spiced Pumpkin and Black Bean Chili with Creamy Avocado Sauce is ideal for diverse health and fitness goals. As a vegan and high-protein recipe, it provides essential plant-based protein beneficial for muscle building and recovery, making it perfect for athletes and active individuals.
Its high fiber content promotes satiety and digestive health, supporting weight management by helping you feel full longer. The anti-inflammatory pumpkin and warming spices help reduce inflammation and support joint health, useful for those maintaining an active lifestyle.
This recipe is also gluten-free, whole-foods based, and meal-prep-friendly, making it convenient for busy routines. The creamy avocado topping provides heart-healthy fats needed for nutrient absorption and balanced energy.
Kid-friendly and flavorful, it suits family meals while delivering nourishing, balanced nutrition. Whether focused on fitness, weight loss, or wholesome eating, this chili offers a delicious, nutrient-dense option to meet your goals.
Protein Density
This vegan Spiced Pumpkin and Black Bean Chili offers optimal protein density driven by black beans, a rich source of plant-based protein and dietary fiber. Protein density reflects the ratio of protein to calories and serving size, making this dish ideal for muscle maintenance and sustained energy.
The blend of black beans with pumpkin and spices not only delivers protein but also provides anti-inflammatory benefits crucial for recovery and overall wellness. This chili is also naturally gluten-free, kid-friendly, and aligns with whole-food nutrition principles.
With its creamy avocado topping adding healthy fats, this recipe supports balanced nutrition and post-workout recovery without animal products. It's a versatile, satisfying meal suitable for plant-based athletes and families alike.
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