- Calories: 300
- Protein: 27 g
- Total Fat: 8 g
- Unsaturated Fat: 8 g
- Saturated Fat: 0 g
- Cholesterol: 55 mg
- Total Carbohydrate: 31 g
- Dietary Fiber: 8 g
- Total Sugar: 10 g
- Natural Sugar: 10 g
- Added Sugar: 0 g
- Sodium: 250 mg
I love digging into a warm and soothing bowl of chili—it’s pure comfort food. I’m always looking for creative ways to put a new spin on the family favorite. This version was an instant hit for the Bauer bunch. Even better that it contains five (yes, five!) blood-pressure-reducing ingredients: spinach, pumpkin, white beans, garlic and even cocoa. Hearty and healthy…go ahead and help yourself!
For more healing foods and recipes, check out my new book, Joy’s Simple Food Remedies.
- Prep time
- Total Time
- 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)
- 1⅓ pounds ground turkey or chicken (at least 90 percent lean)
- One 15-ounce can white beans, drained and rinsed
- One 28-ounce can diced tomatoes with liquid, preferably reduced-sodium
- ¼ cup tomato paste, no salt added
- One 14-ounce can pumpkin puree
- 1 cup reduced-sodium chicken or vegetable broth
- 2 tablespoons chili powder
- 1 tablespoon cocoa powder
- 1½ teaspoons ground cinnamon (or 1 tablespoon pumpkin pie spice)
- 2½ teaspoons ground cumin
- ½ teaspoon ground black pepper
- ½ teaspoon cayenne pepper (optional)
- 4 cups spinach leaves
- Avocado (optional)
- Nonfat plain Greek yogurt (optional)
- Cilantro (optional)
- Salsa (optional)
Liberally coat a large pot or Dutch oven with oil spray and warm over medium-high heat. Add the onion and bell pepper and sauté, stirring occasionally, for about 7 minutes, or until the onion softens. Add the garlic, stir everything together, and cook until fragrant, about 30 seconds.
Add the ground turkey or chicken. Use a spatula or large spoon to break up the meat as it cooks. Continue to cook about 6 to 7 minutes, until fully cooked.
Add the beans, diced tomatoes, tomato paste, pumpkin puree, broth, chili powder, cocoa powder, cinnamon (or pumpkin pie spice), cumin, black pepper, and optional cayenne pepper, and stir. Reduce heat and simmer for 20 to 30 minutes, stirring occasionally.
Right before serving, add the spinach and mix throughout. Enjoy the chili with desired toppings, such as avocado, nonfat plain Greek yogurt, cilantro, and salsa.
A serving is 1½ cups
Nutrition analysis courtesy of Genesis® R&D
Love chili? Try my easy Slow Cooker Chicken and Black Bean Chili.