When the temperature drops, you know it's time to make this Easy No-Bean Pumpkin Chili! (Paleo + Whole30.) I've always been a big fan of chili, but when my digestive issues were in full swing, I had a hard time with beans. (Let me know in the comments if you can relate!) This recipe is a great way to enjoy all of the delicious, cozy chili flavors without the beans!
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What makes this Pumpkin Chili healthier?
Not only is this recipe delicious, it's also full of healthy whole food ingredients like pumpkin puree, sweet potatoes, and cauliflower rice! Each serving has SEVEN grams of fiber!! The pumpkin puree adds a nice thick, creamy texture, but it also provides extra nutrients! It's a great source of vitamin a, and vitamin c.
🍴Ingredient Notes
- Ground Beef - You can also use ground chicken or ground turkey! If you're vegan or vegetarian I gave substitutions in the beans section!
- Sweet Onion - Diced into small pieces.
- Cubed Sweet Potato - Make sure they're small bite size pieces!
- Diced Red Peppers - You can use red, orange, or yellow peppers! Four cups equals about 4 large peppers.
- Cauliflower Rice - I used a bag of frozen cauliflower rice, but fresh will work too!
- Whole Peeled Tomatoes - Pureed - You can blend them in your blender, or use an immersion blender.
- Pumpkin Puree - Make sure it's not pumpkin pie filling!!
- Coconut Sugar - You can swap for any type of granulated sugar. It's a very small amount, but it helps to cut the tartness from the tomatoes!
- Garlic Powder - You can also use minced garlic. If you don't use powder I would suggest adding it to the meat and onions mixture for a few minutes just to bring the flavor out.
- Cayenne Pepper - There's a small amount used in this recipe, but if you like it on the spicier side, feel free to add ½ teaspoon more!
- Black Beans - You can use any beans that you want for this recipe! Personally if I add beans it's usually black beans, but you could also use white beans, pinto beans, or red kidney beans. It's also delicious if you do a combination of two different kinds of beans! If you're making this recipe with meat I would suggest using two 15 oz. cans. If you're subbing meat for beans I would suggest using four 15 oz. cans!
Bean Info
My favorite brand of canned organic beans is Eden. They have extremely high standards, and an extensive cooking process. Eden also uses BPA-Free lining on all of their cans! They soak their beans overnight and pressure-cook all of their beans before packaging! This extensive process helps to reduce something called lectins. Lectins are proteins found in beans, and other foods. They can be difficult to digest, which is essentially what causes gas and bloating when beans aren’t prepared properly. Pressure cooking them will help to make them more easily digestible!
🍴Step by Step Instructions
Cooking the meat + onions:
- Turn your instant pot or pressure cooker to HIGH on the saute setting. Add your diced onions and ground beef. Cook until the beef is broken up in small pieces and 80% cooked through.
Making the broth:
- Next add your pureed tomatoes, pumpkin puree, and spices. Stir until it's fully blended.
- Once your broth is blended, add your diced sweet potato, peppers, and bag of cauliflower rice. (Add beans at this time too.) Stir until everything is blended.
Setting your pressure cooker:
- Cover your pressure cooker, and make sure the lid is sealed tight. Set it to high for 30 minutes.
- Once it's done, release the pressure. Give it a good stir, and serve!
Cooking Tips
- For this recipe I like to prepare all of my ingredients before I start cooking. I peel and chop my sweet potatoes, dice my peppers, onions, and puree my tomatoes! This will make the prepping process much easier. Once the meat is cooked, you can add everything else in right away without rushing to get everything chopped!
- When pureeing your tomatoes, you have two options! You can use an immersion blender or a regular blender. I love using an immersion blender because it's quick and easy! Just stick your opened cans of tomatoes into your sink, submerge your blender into the tomatoes, and blend until it's creamy! (I like to place the cans in the sink just in case it spills.) If you're using a blender, just pour both cans in and blend until it's creamy!
Frequently Asked Questions
Yes! I listed in the ingredients section a variety of beans that would work well in this recipe. I love beans, but if you're Paleo, Whole30, or struggle with digestive issues, I wanted to give a no-bean option!
Yes, I would suggest 3-4 hours on high or 5-6 hours on low. Make sure to cook the meat and onions in a pan before adding it to the crockpot. The meat does not need to be 100% cooked through, but as long as the onions soften up and the meat is broken up, you'll be good to go!
I have not tested it on the stovetop, but it would definitely work! Follow the original directions for the meat and onions. (Cook at the bottom of the pan.) Then stir in broth, spices, and then vegetables/beans. I would bring the chili to a boil, and then turn it on low. Let it simmer for about an hour!
Yes! You can easily swap meat for beans. I would recommend doing a combination of two or three different beans! Here's a few that would work well for this recipe - white beans, pinto beans, or red kidney beans. I would suggest using four 15 oz. cans!
What to serve with Chili
- You can serve your chili on its own, but I love adding toppings and a side of bread! If you like spice, jalapeños are a great option to add on top. You can even add very tiny chopped pieces into the chili while it cooks!
- Avocado is always a great chili topping. It's full of healthy fats, fiber, and makes a beautiful garnish! Plus I find it balances out the spicy flavor. You can add long slices or little bite sized cubes!
- If you're looking for a simple gluten-free, no yeast bread, check out my Paleo Garlic Herb Bread! I always toast a slice for dipping.
- Looking to add extra vegetables? Stir in some spaghetti squash!
- If you're not doing Whole30 or on a Paleo diet, you can also serve your chili with rice.
How to store leftovers
Leftovers can be stored in the refrigerator for about 5 days. Any longer than 5 days, and I would put them in a freezer safe container. (Preferably glass.) They will last for a few months in the freezer. I usually put half of the batch in the freezer for days I don't feel like cooking! (This recipe makes about 15 cups of soup.) If you're putting some of the chili directly into the freezer, make sure it cools completely before putting it in the freezer.
More soup recipes!
- Instant Pot Taco Soup
- Veggie Loaded Beef Chili
- Whole30 Stovetop Beef Chili
- Instant Pot Minestrone Soup
- Creamy Butternut Squash Soup
After you make this Easy No-Bean Pumpkin Chili, make sure to leave a comment & rate the recipe! Your feedback is helpful for me, and for anyone planning to try this recipe. I hope you love it as much as I do!
Recipe
Easy No-Bean Pumpkin Chili
Equipment
- Pressure cooker
- Immersion Blender or Regular Blender
Ingredients
- 1 lb. Ground Beef You can also use ground chicken or ground turkey!
- 1 Diced Sweet Onion
- 4 Cups Diced Sweet Potato
- 4 Cups Diced Red Peppers You can use red, orange, or yellow peppers! Four cups is about 4 large peppers.
- 1 12 oz. Bag Cauliflower Rice I used frozen cauliflower rice, but fresh will work too!
Broth
- 2 28 oz. Cans Whole Peeled Tomatoes - Pureed You can blend them in your blender, or use an immersion blender.
- 1 16 oz. Can Pumpkin Puree Make sure it's not pumpkin pie filling!!
Spices
- 1 Tablespoon Coconut Sugar
- 2 Teaspoons Chili Powder
- 2 Teaspoons Salt
- 1 Teaspoon Garlic Powder
- ½ Teaspoon Cayenne Pepper
Instructions
- Turn your instant pot/pressure cooker to HIGH on the saute setting. Add your diced onions and ground beef. Cook until the beef is in small pieces and 80%. cooked through.
- Next add your pureed tomatoes, pumpkin puree, and spices. Stir until it's fully blended.
- Once your broth is blended, add your diced sweet potato, peppers, and bag of cauliflower rice. Stir until everything is blended.
- Cover your pressure cooker, and make sure the lid is sealed tight. Set it to high for 30 minutes.
- Once it's done, release the pressure. Give it a good stir, and serve!
Notes
Chili Toppings
- You can serve your chili on its own, but I love adding toppings and a side of bread! If you like spice, jalapeños are a great option to add on top. You can even add very tiny chopped pieces into the chili while it cooks!
- Avocado is always a great chili topping. It's full of healthy fats, fiber, and makes a beautiful garnish! Plus I find it balances out the spicy flavor. You can add long slices or little bite sized cubes!
- If you're looking for a simple gluten-free, no yeast bread, check out my Paleo Garlic Herb Bread! I always toast a slice for dipping.
- Looking to add extra vegetables? Stir in some spaghetti squash!
- If you're not doing Whole30 or on a Paleo diet, you can also serve your chili with rice.
Frequently Asked Questions
Nutrition
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Melanie
I've been looking for a no-bean chili and this one was delicious!! It's not too spicy.
Abi
I've made this chili a few times now. I'm obsessed! It's wonderful and provides leftovers for my husband and I for days! Normally, I get tired of leftovers but I'm always excited when I get to have this soup.
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You made my day!! So happy you guys have been enjoying it! xo Mariah
Jennie
Great recipe! Used sweet Italian sausage as the protein which was good, but I think hot Italian sausage would have been better! Added some coconut milk to the sauce, would use less tomato puree next time... End result was good but still a tad bland for my taste, so added more salt, and some black pepper... still needed something more, so added a bunch of CINNAMON, and that really made this pop!