Smart Meals: Perfect Pumpkin Chili (Vegan)
Common Ground has partnered with OSF Healthcare to offer their Smart Meals class series designed for those 55 or older! Each month, we host a free in-person class to demonstrate how to make a new Smart Meal recipe.
Smart Meals is a program designed to provide awareness and education on buying affordable, healthy foods that can be easily prepared at home. OSF dieticians have created Smart Meal Kits with shelf-stable ingredients that can be cooked into a full meal or supplemented with additional ingredients. Each recipe is uniquely created by a registered OSF dietitian and is high in fiber and low in fat and sodium.
This recipe is for Perfect Pumpkin Chili made with pure pumpkin, chili beans in chili sauce, diced tomatoes, cinnamon applesauce, and vegetable juice. Additional fresh options include red onion, jalapeno, cilantro, avocado, sour cream, and cheddar cheese. Also included is a recipe for cornbread!
Perfect Pumpkin Chili
| Calories | 185 |
| Fat | 1 gram |
| Cholesterol | 0 milligrams |
| Sodium | 80 milligrams |
| Carbohydrates | 35 grams |
| Fiber | 15 grams |
| Protein | 9 grams |
- Measure the pumpkin and add it along with all of the ingredients to a soup pot; stir to combine.
- Bring to a slight boil, stirring occasionally.
- Reduce heat to a simmer for 10 minutes.
- Season to taste as desired. Garnish with additional toppings, if desired.
- Substitute it 1:1 for liquid oil in recipes like muffins, pancakes, quick breads, cornbread, dessert bars/brownies, cake mixes, etc. For instance, if the recipe calls for 1/2 cup liquid oil, omit the oil and add 1/2 cup pumpkin
- Add it to smoothies and shakes
- Add it to hot cereals such as oatmeal and cream of wheat with a touch of cinnamon and vanilla or almond extract
- Add it to other soups like tomato, butternut squash, or any bisque
- Pumpkin - Pumpkins aren't just for carving on Halloween. This fall fruit has an abundance of vitamin A, which is important for eye health, particularly seeing at night. The powerful antioxidant beta-carotene gives pumpkin its deep orange color and may play a role in cancer prevention. Pumpkin is also a good source of fiber, vitamin C, iron, and potassium. Try this healthy puree in muffins, pancakes, quick breads, ravioli, and smoothies.
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Beans - Nature’s near-perfect food! They are loaded with fiber, protein, vitamins, minerals, and disease-fighting antioxidants. Their rich protein content makes them a well-balanced swap for meat in many recipes. They are also high in soluble fiber, the kind known to bind cholesterol and aid in blood sugar control.
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Tomatoes - Rich in a potent antioxidant called “lycopene” which can reduce heart disease, ward off certain cancers, and boost your immune system. Cooking tomatoes enhances the lycopene content, so try tomato-based soups and casseroles, salsas, tomato sauces, and canned tomatoes.
- Vegetable Juice - Most vegetable juices contain juices from tomatoes, carrots, celery, beets, parsley, lettuce, watercress, and spinach, making it a good source of vitamins, minerals, and antioxidants. It tastes great in a glass but also serves as a great soup, stew, or casserole base.
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Applesauce - Loaded with essential nutrients, low in calories, and rich in dietary fiber. A good source of vitamin C, which is a natural antioxidant, it helps the body fight infection and protect it from free radical damage. Apples also contain minerals like potassium and phosphorus, which aid the body in controlling heart rate and blood pressure.
Cornbread
| Calories | 240 |
| Fat | 8 grams |
| Cholesterol | 0 milligrams |
| Sodium | 401 milligrams |
| Carbohydrates | 37 grams |
| Fiber | 2 grams |
| Protein | 3 grams |
- Preheat oven to 400 degrees F. Grease an 8x8-inch pan.
- In a large bowl, combine the flour, cornmeal, sugar, salt, and baking powder. Stir to combine.
- Pour in the almond milk and canola oil. Stir until well combined. Pour batter into the pan.
- Bake for 20-25 minutes until the cornbread begins to brown on top and a toothpick comes out clean.