Description

This White Bean Pumpkin Turkey Chili is a hearty, healthy, and comforting dish perfect for chilly days. Combining lean ground turkey, creamy pumpkin puree, and white beans with robust spices, it offers a nutritious and flavorful meal. Easily made in a slow cooker or Instant Pot, it’s great for meal prep or a cozy family dinner.

Ingredients

Scale

Protein and Base

2 lbs 99% lean ground turkey
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

Vegetables and Aromatics

1 small onion, chopped
3 garlic cloves, minced

Spices and Herbs

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

Liquids and Oils

2 cups low sodium chicken broth (check labels for GF)
1/2 teaspoon olive oil
Olive oil spray

Toppings (Optional)

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

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Instructions

Prepare the meat: 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 no longer pink, about 5 minutes. Transfer the cooked turkey to the slow cooker or set aside if using Instant Pot.
Sauté aromatics: Add olive oil to the skillet, then add chopped onion and minced garlic. Sauté for 3 to 4 minutes until softened and fragrant. Stir in cumin and cook for an additional minute. Transfer this mixture to the slow cooker or add back to the Instant Pot.
Add remaining ingredients: To the slow cooker or Instant Pot, add the rinsed and drained white beans, pumpkin puree, chopped green chiles, low sodium chicken broth, chili powder, oregano, and bay leaves. Stir well to combine all ingredients.
Cook the chili: For the slow cooker, cover and cook on high for 4 hours or low for 8 hours. For the Instant Pot, seal the lid and cook on high pressure for 25 minutes, then allow a natural pressure release.
Finish and serve: Remove the bay leaves, adjust seasoning with kosher salt and pepper to taste. Serve the chili hot, topped with chopped cilantro or red onion/chives, and optional Greek yogurt or low-fat sour cream for creaminess.

Notes

Using lean turkey makes the chili low in fat and high in protein.
Pumpkin puree adds a subtle sweetness and creaminess without overpowering the chili flavor.
Adjust chili powder to your preferred spice level.
You can substitute ground chicken or lean beef if desired.
For a vegetarian version, omit turkey and add extra beans or lentils.
Serve with cornbread or over rice for a complete meal.
Leftovers reheat well and can be frozen for up to 3 months.

Nutrition

Serving Size: 1 cup
Calories: 273
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: 60 mg