Instant Pot Paleo Pumpkin Chili
User Reviews
4.4
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Prep Time
15 mins
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Cook Time
30 mins
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Total Time
45 mins
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Servings
8 servings
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Calories
455 kcal
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Course
Main Course
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Cuisine
American
Instant Pot Paleo Pumpkin Chili
Description
This chili recipe begins by sautéing diced onion, carrots, green bell pepper, and garlic in avocado oil within the Instant Pot to build flavor. Ground grass-fed beef and turkey are then browned alongside the vegetables. Tomato and pumpkin purees are incorporated with chicken bone broth for a rich base. Spices including chili powder, oregano, salt, pumpkin pie spice, and cinnamon produce a warm and slightly sweet seasoning profile that complements the pumpkin.
The Instant Pot chili function cooks the mixture under pressure for 50 minutes, resulting in tender meats and softened vegetables with flavors melded thoroughly. The pumpkin adds both color and a mild sweetness, differentiating this chili from traditional recipes.
It can be served with desired toppings such as avocado, sour cream, or fresh herbs to add freshness and creaminess. As an optional option, stove top preparation is possible by gently simmering for 30 minutes to several hours.
To make the chili Low-FODMAP friendly, omit the onion and garlic and enhance acidity and flavor with cider vinegar or mustard.
Ingredients
- 2 Tbsp avocado oil
- 1 red onion diced (omit for Low-FODMAP, small
- 2 carrot peeled and chopped, large
- 1 green bell pepper cored and chopped
- 4 cloves garlic omit for Low-FODMAP
- 1 pound ground beef grass-fed
- 1 pound ground turkey
- 1 diced tomatoes 15-ounce can
- 2 pumpkin pureed, 15-ounce can
- 1 cup chicken bone broth
- 3 Tbsp chili powder
- 1 Tbsp oregano dried
- 2 tsp salt to taste, sea salt
- 1 tsp pumpkin pie spice
- 1/2 tsp ground cinnamon
Instructions
- Turn your Instant Pot on to Saute and add the oil. Wait for the Instant Pot to heat up for a minute or two then add the onion. Cook, stirring occasionally, until onion begins to sweat, about 3 minutes. Add the carrots, pepper, and garlic and continue cooking another 2 minutes.
- Add the ground beef and ground turkey and mix into the vegetables. Cook until the meat has browned, about 5 minutes.
- Add the remaining ingredients and stir well.
- Secure the lid on the Instant Pot and press the Chili function and set the time to 50 minutes. Allow the Instant Pot to release for 10 to 15 minutes, or quick release with the vent.
- Serve with desired toppings and enjoy!
Stove Top Instructions:
- Follow the same instructions above using a large stock pot or Dutch oven, heated over medium on the stove top. Once the meat has browned and all ingredients are stirred in, cover, lower heat to low, and cook at a very gentle boil for 30 minutes to 3 hours.
Notes
- For a Low-FODMAP version, omit onion and garlic and add 1 tablespoon of cider vinegar or mustard to maintain flavor.
- Stove top preparation is an option by simmering in a covered pot at low heat for 30 minutes to 3 hours instead of using an Instant Pot.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 455 kcal
% Daily Value*
| Serving | 1of 8 | |
| Calories | 455kcal | 23% |
| Carbohydrates | 55g | 18% |
| Protein | 32g | 64% |
| Fat | 19g | 29% |
| Fiber | 15g | 60% |
| Sugar | 10g | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.4
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