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Instant Pot Red Lentil Chili in a bowl at an angle with avocado, cilantro and yogurt on top

Instant Pot Red Lentil Chili with Pumpkin and Black Beans

Jane Bonacci and Sara De Leeuw
This deeply flavorful and texturally perfect chili from The Gluten-Free Instant Pot Cookbook is easy to make, will satisfy the carnivores in your crowd, but is vegan and gluten-free! 
5 from 15 votes
Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Main Course
Cuisine American
Servings 12
Calories 367 kcal


  • 1 28-ounce (or 784 g) can fire-roasted diced tomatoes including juice
  • 1 large poblano pepper seeded and finely chopped
  • 2 jalapeño peppers seeded and minced
  • 1 chipotle pepper from canned gluten-free chipotle in adobo chopped
  • 1 medium yellow onion minced
  • 4 cloves garlic minced
  • 1 1/2 cups (or 210 g) chopped walnuts toasted
  • 2 cups (or 400 g) red lentils
  • 1 tablespoon (or 15 ml) sauce from the chipotles in adobo, or more depending on your heat preference (La Costeña brand is gluten free)
  • 2 teaspoons (or 12 g) salt
  • 3 tablespoons (or 24 g) gluten-free chili powder (Penzey's and McCormick clearly label their products)
  • 2 tablespoons (or 14 g) smoked paprika (Penzey's brand is gluten free)
  • 7 cups (or 1645 ml) vegetable stock divided (recipe included in book)
  • 1 14-ounce (or 392 g) can pumpkin puree (not pie filling)
  • 2 15-ounce (or 438 g) cans black beans well rinsed and drained

Optional garnishes

  • Avocado slices
  • Lime wedges
  • Chopped fresh cilantro
  • Savory Gluten-Free Corn Bread (page 110)


  • Place the tomatoes, peppers, onion, garlic, walnuts, lentils, and seasoning in the inner pot of your electirc pressure cooker. Stir in 6 cups (1410 ml) of the vegetable stock.
  • Close and lock the lid, making sure the steam release knob is in the sealing position. Cook on high pressure for 30 minutes.
  • When the cooking time is complete, do a quick release by opening the release knob and venting all the steam. When the float pin drops, unlock the lid and open it carefully.
  • Stir in the pumpkin puree, black beans, and 1/2 cup (120 ml) of remaining stock. Lock the lid back in place and allow the beans to warm through, about 5 minutes. If the chili is too thick, add the remaining 1/2 cup (120 ml) stock and stir well.
  • Serve with avocado, lime wedges, cilantro, and corn bread as desired.


  1. Jane and Sarah add the note that "red lentils have been hulled and split, showing their lovely golden-orange color. They are easier to cook and make for a very smooth consistency."
  2. This dish would be delicious without the walnuts or you could sub another nut, if you don't like or can't eat walnuts. Susan from Wimpy Vegetarian used pumpkin seeds and loved it.


Serving: 1gCalories: 367kcalCarbohydrates: 34gProtein: 15gFat: 20gSaturated Fat: 2gSodium: 938mgPotassium: 677mgFiber: 16gSugar: 4gVitamin A: 2695IUVitamin C: 14.4mgCalcium: 74mgIron: 5.1mg
Keyword gluten-free, lentils, red lentils, vegan chili
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