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Spiced Pumpkin and Black Bean Chili with Creamy Avocado Sauce
Original recipe: 6 servings · Prep: 15 min · Cook: 35 min · Total: 50 min
By PowerProteinPlates Editorial TeamPublished Apr 9, 2026 | Updated Jul 22, 2026
Southwestern
50 mins
high-proteingluten-freemeal-prep-friendlyeasy-recipeswhole-foods
Spiced Pumpkin and Black Bean Chili with Creamy Avocado Sauce with measured ingredients, 50-minute timing, 6-serving yield, and step-by-step instructions for protein-focused meals, snacks, smoothies, and meal preparation.
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
- Can I meal prep Spiced Pumpkin and Black Bean Chili with Creamy Avocado Sauce?
- Yes. Portion it into airtight containers and keep toppings, sauces, or crunchy finishes separate when that will protect the texture.
- How can I increase the protein?
- Add a little more black bean or pair the recipe with a compatible high-protein side such as Greek yogurt, eggs, tofu, beans, or lean meat depending on the recipe style.
- Can I make it lighter?
- Use measured oil, lighter dairy or sauce options, and a larger vegetable portion while keeping the main protein amount steady.
- What should I watch when swapping ingredients?
- Keep moisture, salt, and cooking time in mind because high-protein swaps can dry out or firm up faster than the original ingredient.
Storage
Cool Spiced Pumpkin and Black Bean Chili with Creamy Avocado Sauce before storing, refrigerate in airtight containers for up to 4 days, keep crisp toppings or fresh garnishes separate when useful, freeze only if the main ingredients tolerate thawing well, and reheat gently with a splash of liquid or a short oven, skillet, microwave, or air-fryer warm-up that matches the recipe texture.
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