Healthy Pumpkin Chili Recipe
User Reviews
4.9
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Prep Time
20 mins
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Cook Time
40 mins
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Total Time
1 hr
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Servings
10
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Calories
396 kcal
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Course
Main Course, Dinner
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Cuisine
American
Healthy Pumpkin Chili Recipe
Description
The Healthy Pumpkin Chili Recipe uses lean ground turkey cooked with a well-balanced spice blend including chili powder, cumin, pumpkin pie spice, oregano, and coriander. Fire-roasted tomatoes, green and orange bell peppers, chicken broth, and black beans build a hearty base while pumpkin puree adds body and a subtle sweetness to the chili. The method begins by sautéing aromatics and spices before browning the turkey, then incorporating tomato paste, vegetables, and broth for simmering. Adding beans and pumpkin near the end keeps their texture and heat balanced.
This chili has a thick, stew-like texture with a blend of savory heat and aromatic warmth from the spices. The pumpkin contributes a creamy element that enhances richness without adding heaviness. It’s a comforting dish highlighting turkey’s mildness alongside robust chili flavors.
Serve warm as a main dish paired with sides like cornbread or salads. Optional toppings such as shredded cheddar, sour cream, avocado slices, or fresh chives add contrasting texture and freshness.
The chili keeps well refrigerated and reheats easily on the stovetop. It can be adapted to a vegetarian version by substituting vegetable broth and omitting meat. Adjust salt levels when using pre-seasoned sausages instead of ground turkey.
Ingredients
- 2 TB olive oil
- 1 onion diced
- 7 cloves garlic chopped
- 1 tsp sugar
- 1 TB chili powder
- 1 TB cumin ground
- 1 tsp pumpkin pie spice
- 2 tsp oregano
- 2 tsp ground coriander
- 1 lb ground turkey lean
- 3 TB tomato paste
- 2 whole green pepper seeded and chopped
- 1 whole bell pepper seeded and chopped, orange or yellow
- 29 oz fire roasted tomatoes with juices
- 3 cups chicken broth or turkey broth
- 28 oz black beans from can, rinsed and drained
- ½ cup pumpkin puree pure
- salt Kosher salt and freshly ground
- black pepper Kosher salt and freshly ground
Optional Garnishes
- cheddar cheese shredded cheddar cheese; avocado sliced; chives chopped
- sour cream
- avocado
- chives
Instructions
- In a large heavy pot or Dutch oven, heat olive oil until hot. Add onion and garlic, stirring until fragrant, about 30 seconds. Add sugar, chili powder, cumin, pumpkin pie spice, oregano, and coriander. Stir to combine, 10 seconds.
- Add ground turkey to pot and sprinkle 1 tsp salt over it; cook/stir to break up into small pieces. When turkey is cooked through, add tomato paste and stir 30 seconds.
- Add bell peppers, fire-roasted tomatoes with juices, and broth. Scrape bottom of pan while stirring. Bring chili to a simmer; simmer covered for 20 minutes. Add beans and pumpkin puree. Bring chili back to a simmer for 15-20 min or until heated through.
- Remove from heat. Add additional kosher salt and freshly ground black pepper to taste. Serve warm, with shredded cheddar cheese if desired.
Notes
- Store leftovers covered in the refrigerator and reheat on the stovetop until simmering.
- To make it vegetarian, use vegetable broth and omit turkey, adding extra beans or vegan sausage crumbles for protein.
- Substitute ground beef or sausage if preferred; reduce salt if using pre-seasoned meats.
- Pairs well with Sweet Honey Cornbread and Quinoa Sweet Potato Salad with Maple Vinaigrette for a complete meal.
Nutrition Information
Show DetailsNutrition Facts
Serving: 10Serving
Amount Per Serving
Calories 396 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 396kcal | 20% |
| Carbohydrates | 58g | 19% |
| Protein | 29g | 58% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 25mg | 8% |
| Sodium | 257mg | 11% |
| Potassium | 1399mg | 30% |
| Fiber | 14g | 56% |
| Sugar | 5g | 10% |
| Vitamin A | 2661IU | 53% |
| Vitamin C | 4mg | 4% |
| Calcium | 152mg | 15% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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