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Pumpkin Chili with Lean Ground Beef High Protein — 32g Protein

Sophia Martinez
One-pot pumpkin chili with lean ground beef, black beans and smoky spices. 32g protein — 55 minutes, serves 4.
Print Recipe
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Dinner
Cuisine American
Servings 4
Calories 410 kcal

Equipment

  • A large heavy pot or Dutch oven
  • A wooden spoon
  • A can opener
  • Ladle and bowls

Ingredients
  

  • 450 g lean ground beef about 1 lb, 90% lean
  • 1 tbsp olive oil
  • 1 medium onion diced
  • 3 garlic cloves minced
  • 1 tbsp chili powder
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/2 tsp ground cinnamon
  • 1 can pumpkin puree 425g, not pumpkin pie filling
  • 1 can diced tomatoes 400g
  • 1 can black beans 400g, drained and rinsed
  • 240 ml low-sodium beef broth 1 cup
  • 1 tsp coarse sea salt
  • 1/2 tsp black pepper freshly ground
  • 120 g plain Greek yogurt 1/2 cup, to serve
  • Fresh cilantro chopped, to serve

Instructions
 

  • Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the lean ground beef and cook for 6–7 minutes, breaking it up with a wooden spoon, until browned all over. Drain off any excess fat.
  • Add the onion and cook for 4–5 minutes until softened, then stir in the garlic, chili powder, cumin, smoked paprika and cinnamon and cook for 1 minute until fragrant.
  • Stir in the pumpkin puree, diced tomatoes, black beans and beef broth. Season with salt and pepper and bring to a gentle simmer.
  • Reduce the heat to low, cover partially, and simmer for 35–40 minutes, stirring now and then, until thick and rich. Taste and adjust the salt and spices.
  • Ladle into bowls and top each serving with a spoonful of Greek yogurt and a sprinkle of fresh cilantro.

Notes

Use plain pumpkin puree, not pie filling. Simmer the full 35–40 minutes for the best flavour. Keeps 4 days refrigerated; freezes up to 3 months.
Keyword ground beef, high protein, one pot, pumpkin chili, thanksgiving