Description

A hearty and nutritious Turkey White Bean Pumpkin Chili combining lean ground turkey, creamy white beans, and velvety pumpkin puree. This comforting chili is flavored with warming spices like cumin, chili powder, and oregano, enhanced by subtle heat from green chiles. Perfect for a cozy meal, it can be made easily in either a slow cooker or an Instant Pot, offering flexibility for busy weeknights or weekend gatherings.

Ingredients

Scale

Meat

2 lbs 99% lean ground turkey

Vegetables & Legumes

1 small onion, chopped
3 garlic cloves, minced
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

Spices & Herbs

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

Liquids & Oils

Olive oil spray
0.5 teaspoon olive oil
2 cups low sodium chicken broth (check labels for gluten-free)

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 until it turns white and is no longer pink, about 5 minutes. Transfer the cooked meat to your crock pot or set aside if using the Instant Pot.
Sauté Aromatics: Add olive oil to the skillet, then add chopped onions and minced garlic. Sauté for about 3 to 4 minutes until softened. Add cumin and sauté for another minute to release its aroma. Transfer this mixture to the crock pot or, if using the Instant Pot, return the meat to the pot after sautéing.
Add Remaining Ingredients: Add the rinsed white beans, pumpkin puree, chopped green chiles, low sodium chicken broth, chili powder, oregano, and bay leaves to the pot. Stir to combine all ingredients evenly.
Cooking in Slow Cooker: Cover and cook on high for 4 hours or on low for 8 hours until flavors meld and the chili is thickened. Remove bay leaves before serving.
Cooking in Instant Pot: Secure the pressure cooker lid and ensure the valve is set to sealing. Cook on high pressure for 25 minutes. Allow for natural pressure release before opening the pot. Remove bay leaves before serving.
Season and Serve: Taste the chili and adjust seasoning with kosher salt and pepper as needed. Serve topped with chopped cilantro, red onion, or chives, and a dollop of Greek yogurt or low-fat sour cream if desired. Enjoy your warm, flavorful turkey chili!

Notes

Using 99% lean ground turkey keeps this chili low in fat while maintaining flavor and moisture.
Rinsing canned beans reduces sodium content, making the dish healthier.
Pumpkin puree adds natural creaminess plus a boost of vitamins and fiber without extra calories.
If you prefer a spicier chili, increase the amount of chili powder or add fresh diced jalapeños.
This chili freezes well; store in airtight containers for up to 3 months.
For a vegetarian version, substitute turkey with firm tofu or extra beans, but note this changes the protein content.

Nutrition

Serving Size: 1 cup
Calories: 250
Sugar: 3g
Sodium: 320mg
Fat: 5g
Saturated Fat: 1g
Unsaturated Fat: 3g
Trans Fat: 0g
Carbohydrates: 28g
Fiber: 7g
Protein: 25g
Cholesterol: 55mg