• Prep Time:
  • Cooking Time:
  • Serves: 1 servings

Vegetable Chili with Pumpkin-Seed Pesto

  • Recipe Submitted by on

Category: Main Dish, Vegetables, Vegetarian

 Ingredients List

  • Cooking spray
  • 1 c Chopped onion
  • 3 c Diced bell pepper; (red
  • -and/or green and/or yellow)
  • 1 c Chopped celery
  • 1/2 c Sliced green onions
  • 1 Jalapeno pepper; seeded and
  • -minced
  • 3 Garlic cloves; crushed
  • 4 c Cubed peeled acorn squash
  • 3 c Quartered fresh mushrooms;
  • -(about 3/4 pound)
  • 1 1/2 c Coarsely chopped zucchini
  • 1 1/2 c Coarsely chopped yellow
  • -squash
  • 1 tb Chili powder
  • 1 ts Ground cumin
  • 1/2 ts Salt
  • 1/2 ts Ground red pepper
  • 1/4 ts Black pepper
  • 29 oz Canned no-salt-added stewed
  • -tomatoes; undrained
  • 2 ts Grated lime rind
  • 2 tb Fresh lime juice
  • 32 oz Canned pinto beans; drained


1/4 c Unsalted pumpkin-seed
-kernels; toasted
2 Garlic cloves; halved
1 1/2 c Fresh cilantro leaves
1/2 c Fresh parsley leaves
1/4 c Fat-free less-sodium chicken
2 tb Olive oil
1/4 c Grated parmesan cheese
1/2 ts Grated lime rind
1/4 ts Salt
1/4 ts Ground cumin
Lime wedges; (optional)

1. Place a large Dutch oven coated with cooking spray over medium-high heat
until hot. Add chopped onion and next 5 ingredients (chopped onion through
garlic); cook 5 minutes or until tender, stirring frequently. Add the acorn
squash, mushrooms, zucchini, and yellow squash; cook 5 minutes or until
tender, stirring frequently. Add the chili powder and the next 5
ingredients (chili powder through tomatoes). Partially cover, reduce heat
to medium-low, and cook 45 minutes. Add rind, juice, and beans, and cook 15
minutes. Top each serving with Pumpkin-Seed Pesto, and garnish with lime
wedges, if desired. Yield: 3 quarts (serving size: 1 1/2 cups chili and 2
tablespoons pesto).


1. Place pumpkin-seed kernels and garlic in a food processor; process 30
seconds or until finely chopped. Add cilantro and parsley. Pulse 5 to 6
times or until coarsely chopped. With processor on, pour broth and oil
through food chute, and process for 3 seconds or until blended. Spoon into
a small bowl; stir in Parmesan cheese and remaining ingredients. Yield: 1
cup (Serving size: 2 tablespoons.). Calories 72 (78% from fat); FAT 6.2g;
PROTEIN 2.6g; FIBER 0.8 g; CHOL 2mg; IRON 1.7 mg; SODIUM 140 mg: CALC 60

CALORIES 308 (22% from far); FAT 7.5g (sat 1.6g, mono 3.6g, poly 1.8g);
PROTEIN 13.3g; CARB 53.1g; FIBER 8g; CHOL 16mg; IRON 7mg; SODIUM 526mg;
CALC 209mg

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