Wheat Berry Pumpkin Chili
A balanced, smoky Vegan Wheat Berry Pumpkin Chili made on the stove top, with an Instant Pot option if you’re short on time. Chewy wheat berries, sweet pumpkin, tomatoes, and beans simmer into a satisfying bowl that’s mild, family-friendly, and great for meal prep.
Ingredients
- 1 tbsp olive oil
- 1 large onion diced
- 3 cloves garlic minced
- 1 rec bell pepper diced
- 1 carrot diced
- 2 tsp mild chili powder or to taste
- 1 tsp smoked paprika or replace chili + paprika with chipotle
- 1 tsp ground cumin
- ½ tsp dried oregano
- 1 tsp salt, plus more to taste
- Black pepper, to taste
- 180 g wheat beries rinsed
- 250 g pumpkin peeled and cut into cubes
- 400 chopped tomatoes
- 400 g kidney or black beans drained and rinsed
- 150 g sweet corn
- 850 ml vegetable stock
- 1 tbsp tomato paste
- 1 tsp maple syrup or sugar
Instructions
- Cube the pumpkin; dice the onion, bell pepper, and carrot; and mince the garlic so everything is ready before you start cooking.
- Warm the olive oil in a large pot over medium heat. Add the onion, garlic, bell pepper, and carrot and cook, stirring now and then, until softened and fragrant, about 4–5 minutes.
- Sprinkle in the chili powder, smoked paprika, cumin, oregano, a good pinch of salt, and some black pepper. Stir for about 30 seconds so the spices toast and release their aroma. (Use chipotle instead here if you prefer.)
- Tip in the wheat berries and pumpkin cubes and stir so they’re coated in the spices and oil. This helps build flavour before the simmer.
- Pour in the chopped tomatoes, tomato paste, maple syrup, and stock, plus the salt and pepper. Bring to a gentle boil, then reduce the heat to low, cover, and simmer for 50–60 minutes, stirring occasionally, until the wheat berries are tender-chewy. If the pot looks dry before the grains are ready, add a splash of hot stock or water.
- Stir in the beans and corn and let the chili bubble uncovered for about 10 minutes to thicken and meld the flavours.
- Add a squeeze of lemon or lime juice, taste, and adjust the seasoning or heat as you like. Ladle into bowls and add your favourite toppings.
Notes
Grains:
Swap wheat berries for farro, barley, or spelt for a similar texture. For a gluten-free option, use brown rice or quinoa and shorten the simmer time. Flavour Variations:
Add chipotle for smokier heat, or stir through a little cocoa powder for a subtle depth like a mole-style chili. Toppings:
Keep it vegan with coconut yoghurt or avocado slices, or use Greek yoghurt or sour cream if you eat dairy. Storage:
Refrigerate for up to 4 days or freeze for up to 3 months in airtight containers. Reheat on low heat with a splash of stock or water to loosen the texture.
Swap wheat berries for farro, barley, or spelt for a similar texture. For a gluten-free option, use brown rice or quinoa and shorten the simmer time. Flavour Variations:
Add chipotle for smokier heat, or stir through a little cocoa powder for a subtle depth like a mole-style chili. Toppings:
Keep it vegan with coconut yoghurt or avocado slices, or use Greek yoghurt or sour cream if you eat dairy. Storage:
Refrigerate for up to 4 days or freeze for up to 3 months in airtight containers. Reheat on low heat with a splash of stock or water to loosen the texture.