Pumpkin Turkey Chili
User Reviews
4.7
Pumpkin Turkey Chili
Description
This chili begins by sautéing diced onion and bell pepper until softened, releasing their sweet and mild flavors. Minced garlic is added briefly before cooking ground turkey or chicken until browned and crumbled. Drained white beans, canned diced tomatoes with their juices, tomato paste, and pumpkin puree are combined with broth and a seasoning mix that includes chili powder, cocoa powder, cinnamon or pumpkin pie spice, cumin, black pepper, and optional cayenne, building a depth of flavor that balances savory, smoky, and slightly sweet elements.
Simmering the chili for 20 to 30 minutes thickens the mixture and blends the flavors. Baby spinach is stirred in just before serving to maintain its vibrant color and tender texture. The finished chili can be garnished with avocado slices, plain Greek yogurt or sour cream, and fresh cilantro for added richness and freshness.
This dish provides a warming, filling meal suitable for autumn or cooler weather. The pumpkin puree contributes subtle sweetness and a creamy texture while boosting nutritional value. Cooking in an instant pot or on the stove top are both options, allowing flexibility in preparation.
Ingredients
- 1 yellow onion diced (about 2 cups, large
- 1 bell pepper red, yellow, or orange, diced, medium
- 6 garlic minced (or 3/4 teaspoon garlic powder, cloves
- 1⅓ pounds ground turkey 90 to 93 percent lean, or chicken
- White beans drained and rinsed, 15-ounce canned
- diced tomatoes 28-ounce canned with liquid
- ¼ cup tomato paste (no salt added)
- pumpkin puree 14-ounce canned
- 1 cup chicken broth reduced-sodium, or vegetable broth
- 2 tablespoons chili powder
- 1 tablespoon cocoa powder
- 1½ teaspoons ground cinnamon (or 1 tablespoon pumpkin pie spice)
- 2½ teaspoons cumin ground
- 1 teaspoon kosher salt
- ½ teaspoon black pepper ground
- ½ teaspoon cayenne pepper (optional)
- 4 cups baby spinach leaves
- avocado (optional)
- sour cream optional, or nonfat plain Greek yogurt
- cilantro optional
Instructions
- Liberally coat a large pot or Dutch oven with oil spray and warm over medium-high heat.
- Press saute on the instant pot, then follow the steps 1 to 5, cook 15 min high pressure, natural release. Add the spinach just before serving.
- Add the onion and bell pepper and sauté, stirring occasionally, for about 7 minutes, or until the onion softens.
- Add the garlic, stir everything together, and cook until fragrant, about 30 seconds.
- Add the ground turkey or chicken. Use a spatula or large spoon to break up the meat as it cooks. Continue to cook about 6 to 7 minutes, until fully cooked.
- Add the beans, diced tomatoes, tomato paste, pumpkin puree, broth, chili powder, cocoa powder, cinnamon (or pumpkin pie spice), cumin, black pepper, and optional cayenne pepper, and stir.
- Reduce heat and simmer for 20 to 30 minutes, stirring occasionally.
- Right before serving, add the spinach and mix throughout.
- Enjoy the chili with desired toppings, such as avocado, nonfat plain Greek yogurt, cilantro, and salsa.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 300 kcal
% Daily Value*
| Serving | 1-1/2 cups | |
| Calories | 300kcal | 15% |
| Carbohydrates | 31g | 10% |
| Protein | 27g | 54% |
| Fat | 8g | 12% |
| Cholesterol | 55mg | 18% |
| Sodium | 570mg | 24% |
| Fiber | 8g | 32% |
| Sugar | 10g | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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