Description
This Pumpkin Turkey Chili is a hearty, flavorful dish combining lean ground turkey, nutrient-packed pumpkin puree, and a blend of warming spices. Perfect for a cozy meal, it features a rich tomato base, tender white beans, and fresh baby spinach, with optional toppings like avocado, Greek yogurt, and cilantro to customize your bowl.
Ingredients
Scale
Vegetables and Aromatics
- 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 and Beans
- 1⅓ pounds ground turkey or chicken (90 to 93 percent lean)
- One 15-ounce can white beans, drained and rinsed
Canned Ingredients
- One 28-ounce can diced tomatoes with liquid
- ¼ cup tomato paste (no salt added)
- One 14-ounce can pumpkin puree
Liquids & Broth
- 1 cup reduced-sodium chicken or vegetable broth
Spices
- 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
- Sour cream or Nonfat plain Greek yogurt
- Cilantro
Instructions
- Prepare the aromatics: Liberally coat a large pot or Dutch oven with oil spray and warm over medium-high heat. Add the diced onion and bell pepper and sauté, stirring occasionally, for about 7 minutes, or until the onion softens.
- Add garlic: Stir in the minced garlic and cook for about 30 seconds until fragrant, being careful not to burn it.
- Cook the meat: Add the ground turkey or chicken to the pot. Use a spatula or large spoon to break up the meat as it cooks. Continue to cook for about 6 to 7 minutes until the meat is fully cooked and no longer pink.
- Add canned and seasoned ingredients: Stir in the white beans, diced tomatoes with liquid, tomato paste, pumpkin puree, broth, chili powder, cocoa powder, cinnamon (or pumpkin pie spice), cumin, black pepper, and optional cayenne pepper. Mix thoroughly to combine all the flavors.
- Simmer the chili: Reduce the heat to low and let the chili simmer uncovered for 20 to 30 minutes, stirring occasionally to prevent sticking and allow the flavors to meld.
- Add fresh spinach: Just before serving, stir in the baby spinach leaves until wilted and evenly distributed throughout the chili.
- Serve with toppings: Ladle the chili into bowls and top with your choice of avocado slices, nonfat plain Greek yogurt or sour cream, and fresh cilantro for added flavor and creaminess.
Notes
- The chili powder and cocoa powder add a deep, smoky flavor that complements the pumpkin’s sweetness.
- Ground turkey can be substituted with lean ground chicken or beef as preferred.
- For extra heat, increase or omit the optional cayenne pepper according to taste.
- The Instant Pot method saves time and allows pressure cooking: sauté ingredients in the pot, then cook on high pressure for 15 minutes with a natural release.
- Use no-salt-added tomato paste and reduced-sodium broth to control sodium levels.
- Leftovers can be refrigerated for up to 4 days and reheat well on the stovetop or microwave.
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 6g
- Sodium: 380mg
- Fat: 7g
- Saturated Fat: 1.5g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 7g
- Protein: 28g
- Cholesterol: 70mg
