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    "home" » Recipes » Stews

    Instant Pot Pumpkin Chili

    Modified: May 10, 2025 · Published: Oct 12, 2021 bySophie Viau

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    This Instant Pot Pumpkin Chili is the perfect fall meal. It’s packed with protein and veggies, so it will keep you full all day long!

    Plus, this chili is easy to make in your instant pot or slow cooker. You can even freeze leftovers for another night!

    Instant Pot Vegan Pumpkin Chili in a grey bowl with tortillas chip on top

    This pumpkin chili is delicious and served over rice or cauliflower rice with avocado slices on top. You won’t believe how much flavor comes from just a few simple ingredients like pumpkin puree, beans, and tomatoes. And don’t forget about the spices – they really take this dish up a notch! I love using cumin and coriander because they add an earthy flavor that goes perfectly with the sweet pumpkin puree.

    Jump to:
    • Ingredients
    • Step-by-step instructions with photos
    • FAQ'S
    • Hearty Fall Recipes
    • Instant Pot Pumpkin Chili

    Ingredients

    • Red Beans
    • Pumpkin Purée
    • Diced Tomatoes
    • Corn
    • Onion
    • Bell pepper
    • Zucchini
    • Vegetable Broth
    • Garlic
    • Spices

    See the recipe card for quantities.

    Step-by-step instructions with photos

    Step 1: Wash and chop all your vegetables

    Step 2: Select sauté, heat the oil, and add the onions, bell pepper, and zucchini. Cook for 5 minutes, stirring occasionally. Add the garlic and cook for 1 minute. Press cancel.

    Step 3: Add the rest of the ingredients and stir. Close the lid of the pressure cooker and place the valve in the sealing position. Select manual and set 8 minutes to high. It will take about 20 minutes for the pressure to rise

    Step 4: When the end of the cooking alarm sounds, relieve the pressure immediately and remove the lid carefully.

    Serve in bowls

    FAQ'S

    Is canned pumpkin really pumpkin?

    Most canned pumpkin in the U.S. is made from a type of pumpkin that doesn't look all that typical. Dickinson pumpkins, also known as Dickinson squash, are the pumpkins used to make the majority of canned pumpkins we eat today. But Dickinson pumpkins are tan pumpkins with uniform, smooth skin that are much larger than the average field pumpkin. They're also sometimes called squash, not pumpkins.

    Can I use black beans in chili instead of kidney beans?

    If you don't have red beans, no worries, there are substitutes that you can use. You can make the chili simply by using black beans, pinto beans, or cannellini beans. They will fit very well with this recipe.

    Should I drain the beans before adding them to the recipe?

    Yes, You Should Rinse and Drain Canned Beans for Your Recipes—Here's Why. ... Most of the recipes call for draining and rinsing the beans to remove the excess salt and starch and improve flavor. Draining and rinsing can also remove the metallic flavor sometimes found in canned beans

    Hearty Fall Recipes

    Easy Mexican Bean Stew

    Thai Curry Tofu

    Sweet Potato Stew

    Instant Pot Pumpkin Chili

    Sophie Viau
    This pumpkin chili is delicious served over rice or cauliflower rice with avocado slices on top. You won’t believe how much flavor comes from just a few simple ingredients like pumpkin puree, beans, and tomatoes.
    5 from 4 votes
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 8 minutes mins
    Total Time 23 minutes mins
    Course Main Course
    Cuisine Mexican
    Servings 4
    Calories 374 kcal

    Equipment

    • Pressure Cooker

    Ingredients
      

    • 1 tablespoon vegetable oil
    • 1 onion choppes
    • 1 bell pepper in small cubes
    • 1 zucchini in small cubes
    • 3 cloves garlic finley chopped
    • 2 can (19oz) red bean
    • 1 can (28oz) diced tomatoes
    • 1 cup frozen corn or fresh
    • 2 cups pumpkin purée I use store-bought homemade recipe below
    • 1 cup vegetable broth
    • 1 tablespoon chili powder
    • 1 tablespoon cumin
    • 1 teaspoon oregano
    • Salt and pepper to taste to taste

    Instructions
     

    • Select sauté, heat the oil, add the onions, bell pepper and zucchini. Cook for 5 minutes, stirring occasionally. Add the garlic and cook for 1 minute. Press cancel.
    • Add the rest of the ingredients and stir. Close the lid of the pressure cooker and place the valve in sealing position. Select manual and set 8 minutes to high. It will take about 5 minutes for the pressure to rise.
    • When the end of the cooking alarm sounds, relieves the pressure immediately and remove the lid carefully.
    • Serve in bowls
    • Garnish options: cilantro, pumpkin seed, lime

    Notes

    • The Chili can be kept in an airtight container in the fridge up to 5 days. Can also be frozen up to 3 months.
    Homemade pumpkin purée
    1. Preheat the oven to 350 ° F. Place the rack in the center of the oven. Line a baking sheet with parchment paper (or a reusable baking sheet).
    2. Cut the pumpkin in 2. Using a spoon, scoop out the inside of the pumpkin. Clean and save the seeds for cooking.
    3. Place the pumpkin on the baking sheet, cut side down.
    4. Bake for 1 hour to 1 hour 30 minutes, depending on the size of the pumpkin, until the tip of a knife fits easily into the flesh.
    5. Let cool for 15 to 20 minutes. Scrape the flesh with a spoon and place it in the container of the food processor. Reduce to a smooth puree.

    Nutrition

    Calories: 374kcalCarbohydrates: 39gProtein: 6gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 380mgPotassium: 917mgFiber: 10gSugar: 11gVitamin A: 27790IUVitamin C: 77mgCalcium: 110mgIron: 5mg
    Keyword chili, végan
    Tried this recipe?TAG Noble Veggies
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    5 from 4 votes (4 ratings without comment)

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    Sophie the author on a white background

    Hi I'm Sophie!

    I’m Sophie, the recipe creator and food photographer behind Noble Veggies. Here, you’ll find easy recipes that are all about balance, think cheesy pasta with broccoli, sheet pan chicken loaded with roasted veggies, and even a few veggie-packed sweets. It’s not about being perfect. It’s about making room for real food, quick prep, and a little veggie love on every plate.

    More about me

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