Name: Instant Pot Pumpkin Walnut Chili
Prep time: 15 min
Cook time: 15 min
Total time: PT-487823H30M5S
Cuisine: International
Ingredients: 1 28-ounce can fire-roasted tomatoes; 1/2 onion, minced; 3 cloves garlic, minced; 2 poblano peppers, chopped; 2–3 chipotle peppers, chopped; 2 cups walnuts, chopped; 1 cup red lentils; 1 cup bulgur; 2 tablespoons chili powder; 1 tablespoon smoked paprika; 1 tablespoon salt; 6 cups water or broth; 1 14-ounce can pumpkin puree; 2–3 14-ounce cans black beans, rinsed and drained

Why You’ll Love This Recipe

This pumpkin chili is both comforting and nourishing. Pumpkin adds a subtle sweetness and creaminess, while walnuts provide a meaty texture and healthy fats. Red lentils, black beans, and bulgur make it filling without being heavy, and chipotle peppers and chili powder give it a smoky, slightly spicy kick. It’s naturally vegan, gluten-free if using certified bulgur alternatives, and a nutrient-dense option for fall and winter dinners.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Pumpkin Chili Ingredients:

1 28-ounce can fire-roasted tomatoes
½ an onion, minced
3 cloves garlic, minced
2 poblano peppers, chopped
2–3 chipotle peppers, chopped
2 cups walnuts, chopped
1 cup red lentils
1 cup bulgur
2 tablespoons chili powder
1 tablespoon smoked paprika
1 tablespoon salt
6 cups water or broth (refill the tomato can about 2x)

Add at the end:

1 14-ounce can pumpkin puree
2–3 14-ounce cans black beans, rinsed and drained

Directions

Set the Instant Pot to sauté mode. Add a splash of oil and sauté onions, garlic, and peppers for 3–4 minutes until fragrant.
Add the chopped walnuts and stir briefly.
Stir in the fire-roasted tomatoes, red lentils, bulgur, chili powder, smoked paprika, salt, and water or broth. Mix to combine.
Secure the lid and cook on high pressure for 15 minutes. Allow a natural pressure release for 10 minutes, then carefully release any remaining pressure.
Stir in pumpkin puree and black beans. Return to sauté mode and cook for 5–7 minutes until warmed through and slightly thickened.
Adjust seasoning to taste and serve hot, optionally garnished with fresh herbs, avocado, or a dollop of yogurt.

Servings and Timing

This recipe serves 6–8 people.
Preparation time: 15 minutes
Cooking time: 15 minutes (plus pressure release)
Total time: 40–45 minutes

Variations

Swap bulgur for quinoa or rice for a different texture.
Add extra vegetables like zucchini or carrots for more nutrition.
Adjust the heat with additional chipotle peppers, cayenne, or hot sauce.
Make it nut-free by omitting walnuts or replacing with sunflower seeds.
For a creamier chili, stir in coconut milk or cashew cream at the end.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat on the stovetop over medium heat or in the microwave until warmed through. This chili also freezes well for up to 3 months; thaw overnight in the refrigerator before reheating.

FAQs

Can I make this chili on the stovetop instead of an Instant Pot?

Yes, combine all ingredients (except pumpkin and black beans) in a large pot and simmer for 35–40 minutes until lentils and bulgur are tender. Stir in pumpkin and beans at the end and heat through.

Can I use canned lentils or beans instead of dry?

You can, but adjust cooking time. Lentils may only need 10 minutes of pressure cooking, and beans should be pre-cooked.

Is this chili gluten-free?

It can be, if you substitute bulgur with quinoa or another gluten-free grain.

How can I make it spicier or milder?

Adjust chipotle peppers or chili powder to taste. For milder chili, reduce the number of chipotles or remove seeds.

Can I make this ahead of time?

Yes, the flavors improve when the chili sits overnight. Store in the refrigerator and reheat gently before serving.

Conclusion

Instant Pot Pumpkin Walnut Chili is a hearty, flavorful, and plant-based meal perfect for fall and winter. With creamy pumpkin, smoky spices, crunchy walnuts, and protein-packed lentils and beans, it’s a wholesome chili that warms the soul. Quick to make in the Instant Pot, versatile, and endlessly customizable, this chili is perfect for cozy dinners or meal prep for the week.