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Healthy Pumpkin Chili Recipe

This Healthy Fall Pumpkin Chili is an autumn favorite. It's loaded with healthful ingredients and big bold flavors. Comforting, cozy, and deliciously savory.

Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr
Servings: 10
Calories: 396 kcal
Course: Main Course , Dinner
Cuisine: American

Ingredients

  • 2 TB olive oil
  • 1 onion diced
  • 7 cloves garlic chopped
  • 1 tsp sugar
  • 1 TB chili powder
  • 1 TB ground cumin
  • 1 tsp pumpkin pie spice
  • 2 tsp oregano
  • 2 tsp ground coriander
  • 1 lb lean ground turkey
  • 3 TB tomato paste
  • 2 whole green peppers seeded and chopped
  • 1 whole orange or yellow bell pepper seeded and chopped
  • 29 oz fire roasted tomatoes with juices
  • 3 cups chicken or turkey broth
  • 28 oz black beans from can, rinsed and drained
  • ½ cup pure pumpkin puree
  • Kosher salt and freshly ground black pepper
Optional Garnishes
  • shredded cheddar cheese, sour cream, avocado slices, chopped chives

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. Remove from heat. Add additional kosher salt and freshly ground black pepper to taste. Serve warm, with shredded cheddar cheese if desired.

Notes

  • Chili keeps well; simply cover and chill in fridge. Reheat by bringing back to simmer on stovetop.
  • Make it meatless by using veggie broth and omitting turkey; add more beans or use vegan sausage crumbles.
  • If preferred, use ground beef or ground sausage. If using sausage that is seasoned, reduce amount of salt used. 
  • Serve pumpkin chili with Sweet Honey Cornbread and Quinoa Sweet Potato Salad with Maple Vinaigrette for an amazing meal. 
  • If you enjoyed this recipe, please come back and give it a rating - we ❤️ hearing from you! 

Nutrition Information

Serving 1g Calories 396kcal (20%) Carbohydrates 58g (19%) Protein 29g (58%) Fat 5g (8%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 2g Trans Fat 0.01g Cholesterol 25mg (8%) Sodium 257mg (11%) Potassium 1399mg (40%) Fiber 14g (56%) Sugar 5g (10%) Vitamin A 2661IU (53%) Vitamin C 4mg (4%) Calcium 152mg (15%) Iron 6mg (33%)

Nutrition Facts

Serving: 10Serving

Amount Per Serving

Calories 396

% 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.