Description

This Turkey White Bean Pumpkin Chili is a hearty and nutritious dish combining lean ground turkey, white beans, and pumpkin puree for a unique twist on classic chili. Rich in protein and fiber, it offers comforting warmth and depth of flavor from spices like cumin, oregano, and chili powder. Perfect for cooler days, it can be prepared in a slow cooker or pressure cooker for convenience.

Ingredients

Scale

Meat and Oil

Olive oil spray
2 lbs 99% lean ground turkey
1/2 teaspoon olive oil

Vegetables and Aromatics

1 small onion, chopped
3 garlic cloves, minced

Spices and Seasonings

1 teaspoon chili powder (to taste)
2 bay leaves
1 1/2 tablespoons cumin
1 teaspoon oregano
Kosher salt and pepper to taste

Beans and Pumpkin

2 (15 oz) cans white northern or navy beans, rinsed and drained
15 oz can pumpkin puree (or homemade)
4.5 oz can chopped green chile

Liquids

2 cups low sodium chicken broth (check labels for GF)

Toppings (Optional)

Chopped cilantro, red onion, or chives
Greek yogurt or low-fat sour cream

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Instructions

Cook the turkey: Heat a large skillet over high heat and lightly spray with olive oil. Add the ground turkey and cook, breaking it up with a spoon until it turns white and is no longer pink, about 5 minutes. Transfer the cooked turkey to your slow cooker or set aside if using the pressure cooker method.
Sauté aromatics: Add 1/2 teaspoon olive oil to the skillet, then add the chopped onion and minced garlic. Sauté for 3-4 minutes until softened and fragrant. Stir in the cumin and cook for an additional minute. Transfer these aromatics to the slow cooker or return to the pan with the turkey if pressure cooking.
Add remaining ingredients: Into the cooking vessel, add the rinsed and drained white beans, pumpkin puree, chopped green chile, low sodium chicken broth, chili powder, oregano, and bay leaves. Stir to combine well.
Cooking: Slow Cooker: Cover and cook on high for 4 hours or on low for 8 hours until flavors meld and chili is heated through.
Pressure Cooker/Instant Pot: Seal the pressure cooker and cook on high pressure for 25 minutes. Allow a natural pressure release before opening.
Finishing: Remove the bay leaves. Taste and adjust seasoning with kosher salt and pepper as needed before serving.
Serve and garnish: Spoon chili into bowls and top with chopped cilantro, red onion or chives, and a dollop of Greek yogurt or low-fat sour cream if desired. Enjoy this comforting and nutritious chili warm.

Notes

To add more heat and a smoky flavor, incorporate chipotle chili powder.
This chili can be made on the stovetop in a heavy pot or Dutch oven; simmer on low for about 1 hour, stirring occasionally.
Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.

Nutrition

Serving Size: 1 cup
Calories: 273 kcal
Sugar: 2.5 g
Sodium: 499 mg
Fat: 2.5 g
Saturated Fat: 0.5 g
Unsaturated Fat: 1.8 g
Trans Fat: 0 g
Carbohydrates: 31 g
Fiber: 12 g
Protein: 32 g
Cholesterol: 65 mg