Description
This Pumpkin Turkey Chili is a hearty and flavorful fall-inspired dish combining lean ground turkey, white beans, and creamy pumpkin puree with a blend of warm spices. Perfectly balanced with a hint of sweetness and spice, it’s a comforting meal that’s rich in protein and fiber, easy to make on the stovetop or in an instant pot.
Ingredients
Scale
Vegetables
- 1 large yellow onion, diced (about 2 cups)
- 1 medium bell pepper (red, yellow, or orange), diced
- 6 garlic cloves, minced (or 3/4 teaspoon garlic powder)
- 4 cups baby spinach leaves
Protein
- 1⅓ pounds ground turkey or chicken (90 to 93 percent lean)
- 1 (15-ounce) can white beans, drained and rinsed
Canned Goods & Liquids
- 1 (28-ounce) can diced tomatoes with liquid
- ¼ cup tomato paste (no salt added)
- 1 (14-ounce) can pumpkin puree
- 1 cup reduced-sodium chicken or vegetable broth
Spices & Seasonings
- 2 tablespoons chili powder
- 1 tablespoon cocoa powder
- 1½ teaspoons ground cinnamon (or 1 tablespoon pumpkin pie spice)
- 2½ teaspoons ground cumin
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
- ½ teaspoon cayenne pepper (optional)
Optional Toppings
- Avocado slices
- Sour cream or nonfat plain Greek yogurt
- Fresh cilantro
Instructions
- Prepare the pot: Liberally coat a large pot or Dutch oven with oil spray and warm it over medium-high heat to prepare for sautéing.
- Sauté vegetables: Add the diced onion and bell pepper to the pot and sauté, stirring occasionally, for about 7 minutes until the onion softens and becomes translucent.
- Add garlic: Stir in the minced garlic and cook until fragrant, about 30 seconds, making sure not to burn it.
- Cook the ground meat: Add the ground turkey or chicken, breaking it up with a spatula or large spoon. Cook for about 6 to 7 minutes or until the meat is fully browned and cooked through.
- Add the remaining ingredients: Stir in the white beans, diced tomatoes with their liquid, tomato paste, pumpkin puree, broth, chili powder, cocoa powder, cinnamon or pumpkin pie spice, cumin, kosher salt, black pepper, and optional cayenne pepper, mixing well to combine.
- Simmer the chili: Reduce the heat to low and let the chili simmer uncovered for 20 to 30 minutes, stirring occasionally to let flavors meld.
- Add spinach before serving: Just before serving, stir in the baby spinach leaves until they wilt throughout the chili.
- Serve and garnish: Serve the chili hot, topped with optional avocado slices, nonfat plain Greek yogurt or sour cream, and fresh cilantro as desired.
- Instant Pot variation: If using an instant pot, press the sauté function and follow steps 1 to 5 to cook the meat and mix ingredients. Then cook the chili for 15 minutes on high pressure, allow a natural release, and add spinach before serving.
Notes
- Use ground turkey or chicken with 90 to 93 percent lean meat for the healthiest option.
- This chili is perfect for fall and winter meals and makes great leftovers.
- Adjust the cayenne pepper to control the spiciness to your preference.
- Adding cocoa powder contributes depth and richness to the chili without altering its sweetness.
- Optional toppings like avocado, Greek yogurt, and cilantro add freshness and creaminess.
- This recipe can be adapted for slow cookers by combining ingredients and cooking on low for 6-8 hours.
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 300 kcal
- Sugar: 10 g
- Sodium: 570 mg
- Fat: 8 g
- Saturated Fat: 2 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 31 g
- Fiber: 8 g
- Protein: 27 g
- Cholesterol: 55 mg
