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Pumpkin Recipes

Pumpkin White Bean Chicken Chili

Pumpkin white bean chicken chili makes for a delicious meal on a cool fall day. Made with simple ingredients and filled with warm spices like cumin, cinnamon and oregano, it’s a great make-ahead soup that tastes even better for lunch the next day.

pumpkin white bean chicken chili with avocado, yogurt and fresh cilantro

Soup season is in full swing there’s no denying a warm bowl of soup just hits the spot on a chilly day. You can pack so many different vegetables, greens, grains and proteins in one pot and end up with a flavorful bowl of soup in now time. Soup is a fall and winter staple in our house and I’m excited to share this pumpkin white bean chicken chili that’s sure to be on rotation from now on!

It comes together easily on one pot and is gluten and dairy free. A tip for making it even easier? Grab a rotisserie chicken from the grocery store and use the cooked chicken in the soup instead of cooking it from raw.

Typically you don’t see pumpkin in white bean chili recipes but pumpkin goes really well with southwestern flavors like cumin, and cilantro and so I thought why not switch things up from traditional chili and add it to this?!

In addition to adding more fall flavor, pumpkin adds more nutrition to anything you add it too. A true fall superfood, pumpkin adds vitamin A, C, E and potassium and fiber to both sweet and savory things. From lattes to soups and everything in between, you’ll always find a can (or five!) in my pantry!

And while there’s a whole can of pumpkin puree in this soup recipe but that does not mean it’s just for fall! I’ll be enjoying this soup long after pumpkin season is over because of how flavorful, delicious and easy it is to make. Here’s what you’ll need.

Ingredients for Pumpkin White Bean Chicken Chili

  • olive oil
  • garlic
  • onion
  • jalapeno
  • chicken broth
  • pumpkin puree
  • canned white beansaka cannellini beans!
  • frozen corn
  • chicken this soup is the perfect way to use store-bought rotisserie chicken.
  • green chilies
  • cumin
  • oregano
  • cinnamon
  • paprika
  • salt
  • pepper
  • fresh cilantro
  • avocado for serving – sliced avocado on top adds a nice creaminess to the soup plus more healthy fat for staying power.
  • plain greek yogurt for servingI like siggi’s plain yogurt on top of this soup. To keep this recipe dairy-free opt for a plant-based yogurt.

equipment / utensils

pumpkin white bean chicken chili with avocado, yogurt and fresh cilantro

Pumpkin White Bean Chicken Chili

Maggie Michalczyk, RDN
Pumpkin white bean chicken chili is a flavorful and nutritious meal that you’ll want to make again and again this fall! It comes together in one pot and tastes even better the next day. 
Prep Time 10 mins
Cook Time 30 mins
Servings 5 servings

Ingredients
  

  • 1 1/2 lb chicken breast
  • 4 tbsp. olive oil divided
  • 1 medium onion diced
  • 3 cloves garlic minced
  • 1 jalapeno chopped + extra for serving
  • 1 tsp. cumin
  • 1 tsp. oregano
  • 1 tsp. paprika
  • 1/4 tsp. cayenne pepper
  • 1/4 tsp. cinnamon
  • 1/4 tsp. black pepper
  • 1/2 tsp. salt
  • 5 cups chicken broth
  • 1 can pumpkin puree
  • 1 can white beans
  • 1 can green chiles
  • 1 cup fresh or frozen corn
  • 1 cup cilantro + more for serving
  • plain greek yogurt to serve
  • sliced avocado to serve

Instructions
 

  • Heat 2 tablespoons of olive oil over medium high heat in a pot. Add the chicken and saute for about 3-5 minutes then remove and set aside.
  • In the pot, heat the remaining 2 tablespoons of olive oil over medium heat. Add the onion, garlic and jalapeno. Cook until softened.
  • Add cumin, oregano, paprika, cayenne pepper, cinnamon and salt and peppers. Reduce heat to medium and let simmer.
  • Add the chicken stock, pumpkin puree, beans, and chilies. 
  • In the bowl of a stand mixer or using two forks, shred the chicken.
  • Once shredded, add in the chicken, corn and cilantro. Stir to combine. 
  • Add to a bowl to serve and top with sliced avocado, jalapeno, greek yogurt and cilantro. Enjoy! 
Keyword pumpkin white bean chicken chili; pumpkin chili, pumpkin white bean chili

More Pumpkin Recipes You’re Sure To Love

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pumpkin chicken chili
Pumpkin Recipes

Creamy Vegan Pumpkin Soup

Vegan pumpkin soup is made with nourishing ingredients like pumpkin puree, ginger, garlic and turmeric and tastes like fall in a bowl! Made simply in one pot, you’ll love enjoying a bowl on a chilly fall day.

creamy dairy free pumpkin soup topped with toasted pumpkin seeds

There’s nothing more delicious and cozy on a chilly fall night than a bowl of healthy pumpkin soup! This vegan pumpkin soup recipe is dairy free with added anti-inflammatory benefits from fresh garlic, ginger and turmeric. Not to mention vitamin A, C, E, fiber and potassium from pumpkin.

When the cold months hit it is extra important to nourish our bodies and to keep our immune system strong, and this turmeric pumpkin soup with antioxidants, vitamin C and anti-inflammatory benefits will help you do just that.

Pumpkin Nutrition

Pumpkin is a fall superfood that adds more nutrition, flavor and texture to anything you put it in. That’s one of the many reasons I love it so much and am pretty much obsessed with it during the fall and all year long!

Thanks to its beautiful orange hue, pumpkin is an excellent source of betacarotene that get converted into vitamin A in the body. We need vitamin A to keep our immune system functioning properly and for good night vision. Pumpkin is also a good source of vitamin C and E — these two vitamins along with vitamin A are also really good for the skin.

Cozy Pumpkin Soup

Fall is definitely soup season, making this pumpkin turmeric soup a nutritious meal or side dish that warms you up and makes you feel good. That’s what I can nutritious comfort food at it’s very best! Bonus points if you make this sandwich and dip bites into the soup!

Creamy vegan pumpkin soup is the perfect dairy free soup recipe if you are lactose intolerant or do not consume dairy products.

Additionally, what I love most about this creamy vegan pumpkin soup is that it’s seriously so easy to make and requires very few kitchen utensils. It’s a low mess, one pot recipe that you can have for the next 2-3 days! Win, win!

This vegan pumpkin soup recipe gets its creaminess and awesome thick texture from pumpkin puree and oat milk. Oat milk is creamier than other non-dairy milks, more closely resembling heavy cream which is typically found in soup recipes. I used this brand!

creamy vegan pumpkin soup

Ingredients For Healthy Pumpkin Soup

  • pumpkin pureeyou’ll be using the whole can
  • garlic
  • shallot
  • ginger
  • vegetable broth
  • olive oil
  • oat milk or other non-dairy milk
  • maple syrup
  • lemon
  • turmeric
  • pumpkin spice
  • salt and pepper

equipment/utensils

How to Make Homemade Pumpkin Soup

  1. Mince. First, mince garlic, and shallot and add to the soup pot along with olive oil to sauté until fragrant.
  2. Combine. Add the pumpkin puree, freshly grated ginger, turmeric and vegetable broth to the pot and combine.
  3. Blend. Use an immersion blender or regular blender to blend the soup.
  4. Simmer. Next, continue to simmer for 5 minutes while adding oat milk, maple syrup, lemon juice and salt and pepper.
  5. Portion, Top and Enjoy! Remove from heat, portion into a bowl, top with optional toppings and enjoy!

optional toppings

  • cheesy or regular kale chips
  • shaved parmesan cheese
  • toasted pumpkin seeds toasting really helps to bring out the flavor of the pumpkin seeds vs. raw. Add them to a small sauté pan and toast until just slightly golden and
  • baked cheese
  • extra black pepper or red pepper flakes
  • microgreens (aka baby vegetables that are packed with nutrition and flavor!) you can find these at most grocery stores.
  • fresh sage
healthy homemade pumpkin soup with ginger
creamy dairy free pumpkin soup topped with toasted pumpkin seeds

Creamy Vegan Pumpkin Soup

Maggie Michalczyk, RDN
Creamy vegan pumpkin soup is made with nourishing ingredients like pumpkin puree, ginger, garlic and turmeric and tastes like fall in a bowl! Made simply in one pot, you’ll love enjoying a bowl on a chilly fall day. Don’t forget to top with pumpkin seeds for a crunch!
Prep Time 8 hrs 9 mins
Cook Time 15 mins
Servings 3 -4 servings

Ingredients
  

  • 2 tbsp. olive oil
  • 3 cloves garlic minced
  • 1 shallot minced
  • 1 can 15 oz pumpkin puree
  • 1 tsp. freshly grated ginger
  • 1/4 tsp. turmeric
  • 2 cups low-sodium vegetable broth
  • 1/4 cup oat milk or other non dairy milk of choice
  • 1 1/2 tbsp. maple syrup
  • 1/2 of a lemon juiced
  • salt and pepper to taste
  • optional soup toppings:
  • toasted pumpkin seeds
  • parmesan cheese
  • kale chips
  • microgreens
  • fresh sage

Instructions
 

  • Mince garlic and shallot. Add to soup pot along with oil and sauté until fragrant, about 2 minutes. Careful not to burn! 
  • Add pumpkin puree, fresh garlic, turmeric, and vegetable broth. Stir together to combine. 
  • Reduce heat to low and use an immersion blender to blend soup. Alternatively you can remove from heat and transfer the soup (1 cup at a time) to a blender to blend until creamy.
  • Once soup is blended and on low heat, stir in oat milk, maple syrup, lemon juice and salt and pepper. I recommend tasting a spoonful to determine if you need a little more salt or pepper. Simmer for about 5 more minutes.
  • Add soup to a bowl, top with optional toppings* and enjoy! Store soup covered in the fridge for up to 4 days.

Notes

 * I used oat milk to get the creamy swirl on top. In order for it to work, you want to make sure your soup is warm and use a teaspoon to drizzle the oat milk on top. I haven’t tested it with other non dairy milks! 
Keyword pumpkin soup; creamy vegan pumpkin soup; dairy free pumpkin soup; homemade pumpkin soup

more pumpkin recipes you’re sure to love

COOKBOOK

Love everything and anything pumpkin like I do?! Keep up with all things pumpkin this fall with me on Instagram and be sure to check out my new pumpkin cookbook, The Great Big Pumpkin Cookbook available now on Amazon and Target.com with over 50 pumpkin recipes, including gluten free, dairy free, and paleo friendly recipes!

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best homemade pumpkin soup

Nutrition

What To Look For On The Yogurt Label

This post was sponsored by siggi’s, but all options are my own and I appreciate your support!

I really enjoy grocery shopping. I don’t think I’ll ever be one of those people who orders their groceries online because I truly like perusing the aisles of the store at a leisurely pace and looking at everything. Some sections are less complicated than others, and dare I say the yogurt section might just be the most complicated of them all. So many choices, different brands, different flavors, etc. Even as a dietitian, I get overwhelmed with everything and try to spend as little time as possible in the section! Yogurt can go way beyond just breakfast or an on-the-go snack and below are some great examples of how you can incorporate it in fun and unique ways to add more nutrition to any meal.

I don’t blame you if you just pick up the first yogurt you see and high tail it out of there., but in the hopes of steering you towards some better-for-you options, I’m sharing my pick when it comes to yogurt and why it checks all of the boxes to have a place in my cart, fridge and recipes!

You’ll always find siggi’s in my cart for a variety of reasons but first and foremost because it’s made with simple ingredients and not a lot of sugar. It has a thick, creamy texture and tartness that satisfies my taste buds and keeps me fuller for longer , whether I’m eating it for breakfast or a snack. I like that the sweetness of all the flavors is not overpowering, because I don’t want it to taste like dessert! My boyfriend also became a huge siggi’s fan right around the same time as me a few years ago and now notices just how sweet other yogurts taste compared to siggi’s.

Siggi’s was founded by Siggi Hilmarrason in his New York apartment kitchen over 14 years ago. Siggi longed for the taste of “skyr” a thick Icelandic-style of yogurt of his homeland and saw a need for a yogurt that didn’t contain as much sugar as a can of soda in America. He sold his first yogurt cup at a farmers’ market and the good news is, it caught on quickly!

My favorite flavor has got to be their pumpkin & spice that’s available in the fall, but a close second and third would be vanilla & cinnamon and blackberry which are available year round. Be sure to keep up on @onceuponapumpkin, because I always share when I’m eating one!

What To Look For On The Yogurt Label

  • Ingredient list: length and simplicity. The longer the ingredient list, the more that yogurt has been processed and things have been added to is. See if you recognize a majority of the ingredients and remember, ingredients on the label are listed in predominance by weight meaning the things that are in that yogurt in the largest quantities are listed first. If sugar is the first or second thing then you know that yogurt is going to be high in sugar.

 

  • Sugar & added sugar content. Sugar and added sugar in foods are things to look for across the board when grocery shopping. It’s especially important to look at when you’re looking at the yogurt label because many can contain artificial sweeteners like aspartame or sucralose, and use things like high fructose corn syrup, which I like to avoid. Aim for a yogurt with less than 12 grams of sugar. Siggi’s continues to innovate and evolve their products, and now offers two flavors with no added sugar or sweetener.  They’re sweetened with just fruit!

 

  • Protein content. Most of us grab a yogurt for breakfast or as a snack and choosing one that contains a fair amount of protein will help to keep you fueled for longer in those scenarios. I like that siggi’s has more protein than sugar, averaging about 15 grams in a cup.

 

10 things you never thought to do with yogurt:

  • Make your own face mask at home by combining yogurt, pumpkin puree, raw honey and cinnamon
  • Combine plain yogurt with the hot sauce of your choice (I like Frank’s Red Hot) for a healthier buffalo sauce
  • Use as a soup thickener like I did here (will link to the post) for this lemony pumpkin soup
  • Make a healthier bark by freezing yogurt on sheet trays and topping with pumpkin seeds and dried cranberries
  • Use it in place of half of the cream cheese in a cheesecake (there’s a recipe in my cookbook!)
  • Add a dollop to baked salmon (trust me, it’s delicious!)
  • Add to pumpkin or banana bread for an extra moist loaf like in this recipe

 

 

pumpkin soup made with siggi's

 

For more seasonal recipe inspiration with siggi’s, be sure to check out my Once Upon a Pumpkin Cookbook featuring a lemony pumpkin soup, and a pumpkin spiced yogurt bowl that incorporate siggis!

Check out all of siggi’s flavors and products here, and if you’re a registered dietitian or health professional, be sure to join their health & wellness program with great resources for your practice and or clientele.

 

XOX

MAGGIE