Directions

Ingredients

Pumpkin Lentil Chili

Fierce Food Facts: This recipe is a sure bet to fix those "too-much-sugar blues." The abundant protein and fiber can help kids feel full, lessening the desire to overeat sweets later. It also helps to slow the rush of sugar into the bloodstream, preventing the blood sugar crash that ultimately follows. The abundant B Vitamins also help to ensure a sustained energy release, specifically B6 which is important in every energy transaction in the body. This recipe is also loaded with Vitamin A, thanks to the pumpkin, which helps to support excellent eyesight!

Nutrition
Calories: 253
Fat: 7 grams
Net Carbs: 21 grams
Protein: 23 grams


Directions

Add all the ingredients (excluding toppings) to a three-quart or larger crockpot and stir.

Cook on high for four to five hours or on low for eight to 10 hours, until the lentils are tender and the chili is thick and hearty.

An hour before the end of your chosen cook time, use a large sautépan and brown ground beef or ground turkey over medium heat. Drain resulting fat (or use if following a ketogenic diet), then season with salt and pepper. Add browned meat to Chile during the remaining cooking time. Serve with assorted toppings as desired.

Carbohydrate conscious options: Reduce pumpkin puree to ½ cup. Omit kidney beans and lentils. Add 1 can Thai Kitchen full-fat coconut milk. Serve with 2 tbsp each shredded cheese, sour cream, and scallions. This will reduce net carbohydrates to 5 grams per serving, 357 calories, 26 grams fat, and 22 grams protein.

Dairy-free options: Consider VioLife Shredded cheddar and Forager sour cream.  

Kids Can Cook Tips: This recipe is super simple for such a busy day, though it has lots of opportunities for the kids to measure ingredients and toss into the crockpot. Have the kids help taste and decide when more seasoning is necessary.

Pumpkin Lentil Chili

  • 1 15-oz can kidney beans, drained
  • 2 cups vegetable or chicken broth
  • 2 15-oz cans fire-roasted diced tomatoes (we used Muir Glen)
  • 1 cup dry split red lentils
  • 1 cup pumpkin puree
  • 1 cup chopped yellow onion (about 1/2 a medium onion)
  • 1 medium jalapeno pepper, minced
  • 1 tbsp cocoa powder
  • 1 tbsp chili powder
  • 2 tsp ground cumin
  • ½  tsp ground cinnamon
  • ⅛ tsp ground cloves
  • 1 tsp kosher salt
  • 1 pound ground turkey or ground beef

Topping options:

  • Diced tomatoes
  • Diced scallions
  • Sour cream (or cashew sour cream)
  • Shredded cheddar or gruyere (if not vegan)
  • Toasted pumpkin seeds/pepitas
  • Sliced scallions

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Nourish

Pumpkin Lentil Chili

Time to fill up those bellies with a warm and hearty bowl of pumpkin lentil chili! Kids will love the fall flavors and slight sweetness of this recipe.

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Key takeaways

1

2

3

Low hassle, high nutrition

Fierce Food: Easy

Fierce Food: Easy

50/50 mixes of powerful veggies and starchy favorites

Fierce Food: Balance

Fierce Food: Balance

Maximize nutrients, minimize sugar and starch

Fierce Food: Power

Fierce Food: Power

Easy

4-10 Hours

10

Ingredients

  • 1 15-oz can kidney beans, drained
  • 2 cups vegetable or chicken broth
  • 2 15-oz cans fire-roasted diced tomatoes (we used Muir Glen)
  • 1 cup dry split red lentils
  • 1 cup pumpkin puree
  • 1 cup chopped yellow onion (about 1/2 a medium onion)
  • 1 medium jalapeno pepper, minced
  • 1 tbsp cocoa powder
  • 1 tbsp chili powder
  • 2 tsp ground cumin
  • ½  tsp ground cinnamon
  • ⅛ tsp ground cloves
  • 1 tsp kosher salt
  • 1 pound ground turkey or ground beef

Topping options:

  • Diced tomatoes
  • Diced scallions
  • Sour cream (or cashew sour cream)
  • Shredded cheddar or gruyere (if not vegan)
  • Toasted pumpkin seeds/pepitas
  • Sliced scallions

  • 1 15-oz can kidney beans, drained
  • 2 cups vegetable or chicken broth
  • 2 15-oz cans fire-roasted diced tomatoes (we used Muir Glen)
  • 1 cup dry split red lentils
  • 1 cup pumpkin puree
  • 1 cup chopped yellow onion (about 1/2 a medium onion)
  • 1 medium jalapeno pepper, minced
  • 1 tbsp cocoa powder
  • 1 tbsp chili powder
  • 2 tsp ground cumin
  • ½  tsp ground cinnamon
  • ⅛ tsp ground cloves
  • 1 tsp kosher salt
  • 1 pound ground turkey or ground beef

Topping options:

  • Diced tomatoes
  • Diced scallions
  • Sour cream (or cashew sour cream)
  • Shredded cheddar or gruyere (if not vegan)
  • Toasted pumpkin seeds/pepitas
  • Sliced scallions

  • 1 15-oz can kidney beans, drained
  • 2 cups vegetable or chicken broth
  • 2 15-oz cans fire-roasted diced tomatoes (we used Muir Glen)
  • 1 cup dry split red lentils
  • 1 cup pumpkin puree
  • 1 cup chopped yellow onion (about 1/2 a medium onion)
  • 1 medium jalapeno pepper, minced
  • 1 tbsp cocoa powder
  • 1 tbsp chili powder
  • 2 tsp ground cumin
  • ½  tsp ground cinnamon
  • ⅛ tsp ground cloves
  • 1 tsp kosher salt
  • 1 pound ground turkey or ground beef

Topping options:

  • Diced tomatoes
  • Diced scallions
  • Sour cream (or cashew sour cream)
  • Shredded cheddar or gruyere (if not vegan)
  • Toasted pumpkin seeds/pepitas
  • Sliced scallions

Kitchen Equipment

Crockpot (three quarts or larger)

Sautepan

Crockpot (three quarts or larger)

Sautepan

Crockpot (three quarts or larger)

Sautepan

Ingredient Replacement

View replacement list (PDF)

Reading time:

5 minutes

Fierce Food Facts: This recipe is a sure bet to fix those "too-much-sugar blues." The abundant protein and fiber can help kids feel full, lessening the desire to overeat sweets later. It also helps to slow the rush of sugar into the bloodstream, preventing the blood sugar crash that ultimately follows. The abundant B Vitamins also help to ensure a sustained energy release, specifically B6 which is important in every energy transaction in the body. This recipe is also loaded with Vitamin A, thanks to the pumpkin, which helps to support excellent eyesight!

Nutrition
Calories: 253
Fat: 7 grams
Net Carbs: 21 grams
Protein: 23 grams


Directions

Add all the ingredients (excluding toppings) to a three-quart or larger crockpot and stir.

Cook on high for four to five hours or on low for eight to 10 hours, until the lentils are tender and the chili is thick and hearty.

An hour before the end of your chosen cook time, use a large sautépan and brown ground beef or ground turkey over medium heat. Drain resulting fat (or use if following a ketogenic diet), then season with salt and pepper. Add browned meat to Chile during the remaining cooking time. Serve with assorted toppings as desired.

Carbohydrate conscious options: Reduce pumpkin puree to ½ cup. Omit kidney beans and lentils. Add 1 can Thai Kitchen full-fat coconut milk. Serve with 2 tbsp each shredded cheese, sour cream, and scallions. This will reduce net carbohydrates to 5 grams per serving, 357 calories, 26 grams fat, and 22 grams protein.

Dairy-free options: Consider VioLife Shredded cheddar and Forager sour cream.  

Kids Can Cook Tips: This recipe is super simple for such a busy day, though it has lots of opportunities for the kids to measure ingredients and toss into the crockpot. Have the kids help taste and decide when more seasoning is necessary.

Fierce Food Facts: This recipe is a sure bet to fix those "too-much-sugar blues." The abundant protein and fiber can help kids feel full, lessening the desire to overeat sweets later. It also helps to slow the rush of sugar into the bloodstream, preventing the blood sugar crash that ultimately follows. The abundant B Vitamins also help to ensure a sustained energy release, specifically B6 which is important in every energy transaction in the body. This recipe is also loaded with Vitamin A, thanks to the pumpkin, which helps to support excellent eyesight!

Nutrition
Calories: 253
Fat: 7 grams
Net Carbs: 21 grams
Protein: 23 grams


Directions

Add all the ingredients (excluding toppings) to a three-quart or larger crockpot and stir.

Cook on high for four to five hours or on low for eight to 10 hours, until the lentils are tender and the chili is thick and hearty.

An hour before the end of your chosen cook time, use a large sautépan and brown ground beef or ground turkey over medium heat. Drain resulting fat (or use if following a ketogenic diet), then season with salt and pepper. Add browned meat to Chile during the remaining cooking time. Serve with assorted toppings as desired.

Carbohydrate conscious options: Reduce pumpkin puree to ½ cup. Omit kidney beans and lentils. Add 1 can Thai Kitchen full-fat coconut milk. Serve with 2 tbsp each shredded cheese, sour cream, and scallions. This will reduce net carbohydrates to 5 grams per serving, 357 calories, 26 grams fat, and 22 grams protein.

Dairy-free options: Consider VioLife Shredded cheddar and Forager sour cream.  

Kids Can Cook Tips: This recipe is super simple for such a busy day, though it has lots of opportunities for the kids to measure ingredients and toss into the crockpot. Have the kids help taste and decide when more seasoning is necessary.

Fierce Food Facts: This recipe is a sure bet to fix those "too-much-sugar blues." The abundant protein and fiber can help kids feel full, lessening the desire to overeat sweets later. It also helps to slow the rush of sugar into the bloodstream, preventing the blood sugar crash that ultimately follows. The abundant B Vitamins also help to ensure a sustained energy release, specifically B6 which is important in every energy transaction in the body. This recipe is also loaded with Vitamin A, thanks to the pumpkin, which helps to support excellent eyesight!

Nutrition
Calories: 253
Fat: 7 grams
Net Carbs: 21 grams
Protein: 23 grams


Directions

Add all the ingredients (excluding toppings) to a three-quart or larger crockpot and stir.

Cook on high for four to five hours or on low for eight to 10 hours, until the lentils are tender and the chili is thick and hearty.

An hour before the end of your chosen cook time, use a large sautépan and brown ground beef or ground turkey over medium heat. Drain resulting fat (or use if following a ketogenic diet), then season with salt and pepper. Add browned meat to Chile during the remaining cooking time. Serve with assorted toppings as desired.

Carbohydrate conscious options: Reduce pumpkin puree to ½ cup. Omit kidney beans and lentils. Add 1 can Thai Kitchen full-fat coconut milk. Serve with 2 tbsp each shredded cheese, sour cream, and scallions. This will reduce net carbohydrates to 5 grams per serving, 357 calories, 26 grams fat, and 22 grams protein.

Dairy-free options: Consider VioLife Shredded cheddar and Forager sour cream.  

Kids Can Cook Tips: This recipe is super simple for such a busy day, though it has lots of opportunities for the kids to measure ingredients and toss into the crockpot. Have the kids help taste and decide when more seasoning is necessary.

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