Pumpkin Turkey Chili
When the air turns crisp, there’s nothing quite like a cozy bowl of chili to warm you from the inside out.
Ingredients
- 1 large yellow onion, diced (~2 cups)
- 1 medium bell pepper, red, yellow, or orange, diced
- 6 garlic cloves, minced (or 1 teaspoon garlic powder)
- 1 ⅓ pounds ground turkey, 90 - 94% lean
- 1 (15-ounce) can white beans, drained and rinsed
- 1 (28-ounce) can diced tomatoes with liquid
- ¼ cup tomato paste
- 1 (14-ounce) can pumpkin puree
- 1 cup reduced-sodium chicken or vegetable broth
- 2 tablespoons chili powder
- 1 tablespoon cocoa powder
- 1 ½ teaspoons ground cinnamon, or 1 tablespoon pumpkin pie spice
- 2 ½ teaspoons ground cumin
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
- ½ teaspoon cayenne pepper, optional for heat
- 4 cups spinach leaves
- Optional toppings: Avocado, nonfat plain Greek yogurt, cilantro, salsa
Instructions
- Sauté vegetables: Liberally coat a large pot or Dutch oven with nonstick oil spray and warm over medium-high heat. Add the diced onion and bell pepper, sautéing for about 7 minutes or until the onion softens. Stir in the garlic and cook until fragrant, about 30 seconds.
- Cook the meat: Add the ground turkey to the pot. Use a spatula or large spoon to break up the meat as it cooks. Continue cooking for 6 to 7 minutes, or until the turkey is fully cooked.
- 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 cayenne pepper (if using). Mix well, then reduce the heat and let the chili simmer for 20 to 30 minutes, stirring occasionally.
- Just before serving, stir in the spinach leaves until they are wilted and evenly distributed throughout the chili. Serve hot with your favorite toppings, such as avocado, Greek yogurt, cilantro, or salsa.
Notes
Storage:
• Store leftover chili in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze in individual portions for up to 3 months. Reheat gently on the stove or in the microwave.
Ingredient Swaps:
• Meat: Substitute ground turkey with ground chicken, vegetarian meat alternative or lean ground beef, if you prefer.
• Beans: You can use black beans or kidney beans instead of white beans.
• Spinach: Kale or Swiss chard can replace spinach for a different green.
• Broth: Swap chicken broth with vegetable broth to keep it vegetarian.
• Pumpkin: you can swap in canned sweet potato or yam puree.
Nutrition Information per serving
Serving Size: 2 cupsCalories: 300Carbohydrates: 32gProtein: 27gTotal Fat: 8g— Unsaturated Fat: 8g— Saturated Fat: 0gCholesterol: 55mgSodium: 440mgPotassium: 807mgFiber: 10gTotal Sugar: 10g— Natural Sugar: 9g— Added Sugar: 0gVitamin C: 36mgIron: 6mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.