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Powerproteinplates
Spiced Pumpkin and Black Bean Chili with Creamy Avocado Sauce
By Powerproteinplates Editorial TeamPublished Apr 9, 2026 | Updated Jul 22, 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.
Tips
Protein Highlight
black bean gives this vegan recipe its main protein focus, while supporting ingredients add texture, fiber, or slow-burning carbohydrates. Keep the protein portion clear on the plate instead of letting sauces, toppings, or starches become the bulk of the meal.
Goal Fit
This recipe fits meal prep, active-week eating, and balanced family meals because it combines familiar ingredients with a fitness-friendly structure. Use it when you want a practical option that can support recovery, satiety, or steady energy without turning the meal into a supplement-style dish.
Protein Density
To keep the protein density strong, measure calorie-dense extras and add more black bean or a compatible high-protein side before increasing the starch or sauce. If you scale the recipe, preserve the ratio between the protein base and the vegetables, grains, or toppings.
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.
Ingredient Replacements
- olive oil: Use the closest lean protein or high-protein base that fits the recipe format, and keep the portion similar so the texture and protein balance stay intact.
- medium yellow onion, diced: Swap with a similar cooked grain, vegetable, dairy item, or pantry ingredient when needed, adjusting liquid or cooking time if the replacement is wetter or drier.
- cloves garlic, minced: Use a related spice, herb, sauce, or aromatic if this ingredient is unavailable, then taste before adding extra salt or heat.
- Gluten-free option: Choose certified gluten-free grains, crumbs, sauces, and pantry items when cross-contact matters.
- Dairy-free option: Replace yogurt, cheese, kefir, or milk-based ingredients with unsweetened high-protein dairy-free alternatives when they fit the recipe.
- Calorie adjustment: Keep oils, sweeteners, nuts, cheese, and creamy sauces measured so the recipe stays aligned with a protein-forward plate.
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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