• Colleen Howell

Three Bean Pumpkin Quinoa Chili

Hello all & happy fall!! Even though the season officially arrived a couple of weeks ago, it now finally seems to all be settling in, and actually feeling like it should.

So now that the cool, crisp autumn weather has overtaken us, you know what that means! Pumpkin, squash, apple, warming spices, and nutty flavored EVERYTHING! Hey, no complaints here. All of those things happen to be some of my very favorites. You too?

If we're staying on trend, it would only be natural for me to share with you a personal favorite hearty, warming fall dish of mine! I am a huge fan of all-inclusive, nutrient dense chili type crockpot/pressure cooker meals, so that's exactly what my first fall dish share of the season entails.

Three Bean Pumpkin Quinoa Chili

Time: 50 min (15 min prep, 30 min cook, 5 min cool) - pressure cooker

Servings: 10-12 (lunches/dinners for ~5 days for one person)


  • 4.5 cups veggie broth (sodium of choice - perhaps add salt if low sodium!)

  • 1.5 cups quinoa, uncooked but rinsed

  • 1 can 100% pumpkin puree

  • 1 can black beans, rinsed

  • 1 can kidney beans, rinsed

  • 1 can cannellini beans (white beans), rinsed

  • 1 can fire roasted tomatoes

  • 1 onion, chopped and sauteed

  • 10 garlic cloves, chopped and sauteed

  • 2.5 T chili powder

  • 1.5 T cumin

  • 1 T paprika

  • 1 t black pepper


  1. Prepare all ingredients as necessary (I sauteed onion and garlic in a smidge of coconut oil).

  2. Place all ingredients in pressure cooker or crockpot.

  3. Cook under setting "Soup/Stew" for 30 minutes (cook on high for 4 hours in crockpot).

  4. Release pressure, open up and allow to cool.

  5. Enjoy topped w/ green onion, nutritional yeast or maybe even some tomatillo salsa...and of course always paired with greens ;).

Enjoy, my friends! May this chili warm your soul like it does mine. Perhaps best enjoyed in a big comfy sweater with fuzzy socks on gazing out at the fall foilage that surrounds you. Or ya know, behind your desk while cramming through your work load. Either or.

GC out.

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