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Spicy Pumpkin Chili

As the weather gets cooler, I start to crave more comforting foods like soup, stew, and chili. Wanting to bring in the fall flavors, I (of course) opted for pumpkin. Adding pumpkin to chili gives it a perfect creamy texture. Pumpkin, high in vitamin C and E, is also an amazing immune-boosting food to add to your diet, especially during cold and flu season.


  • 2 TBSP avocado oil

  • 1 lb. organic hot Italian sausage, casing removed

  • 1 onion, diced

  • 1 red bell pepper, diced

  • 4 cloves garlic, minced

  • 1 1/2 TBSP chili powder

  • 1 tsp ground cumin

  • 1 tsp ground coriander

  • 1 tsp himalayan salt

  • 3/4 tsp ground black pepper

  • 1/2 tsp cinnamon

  • 1 15 oz. can organic pumpkin puree

  • 2 14.5 oz. cans organic fire-roasted tomatoes

  • 1 15 oz. can organic black beans, rinsed and drained

  • 1 15 oz. can organic kidney beans, rinsed and drained

  • 2 1/2 cups organic chicken stock or bone broth

  • organic sprouted pumpkin seeds, for garnish

  • organic sour cream (optional)


  • In a large soup pot, heat 1 TBSP avocado oil over medium-high heat. Add sausage and cook for 8-10 minutes, breaking up the sausage into small pieces, until browned. Remove sausage from pot and set aside.

  • Add 1 TBSP avocado oil to pot and cook onion and red bell pepper, stirring often, for 8-10 minutes until onions are softened and transluscent. Add in minced garlic, himalayan salt, black pepper, chili powder, cumin, coriander and cinnamon, and stir well.

  • Add in fire-roasted tomatoes, pumpkin puree, chicken broth, beans, and sausage. Turn heat to high and cook until boiling. Once boiling, turn the heat down to low and cover the pot, cooking for 20 minutes, stirring every 5 minutes.

  • Ladle into bowls and top the chili with organic sprouted pumpkin seeds and a dollop of organic sour cream.

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