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4.7 from 291 votes

Pumpkin Turkey Chili

Turkey Pumpkin Chili is the perfect Fall dish made with ground turkey, tomatoes, canned pumpkin, white beans and spinach.

Prep Time
10 mins
Cook Time
10 mins
Total Time
45 mins
Servings: 6 servings
Calories: 300 kcal
Course: Lunch , Dinner
Cuisine: American

Ingredients

  • 1 large yellow onion (diced (about 2 cups))
  • 1 medium bell pepper (red, yellow, or orange, diced)
  • 6 garlic cloves (minced (or 3/4 teaspoon garlic powder))
  • 1⅓ pounds ground turkey or chicken (90 to 93 percent lean)
  • One 15-ounce can white beans (drained and rinsed)
  • One 28-ounce can diced tomatoes with liquid
  • ¼ cup tomato paste (no salt added)
  • One 14-ounce can pumpkin puree
  • 1 cup reduced-sodium chicken or vegetable broth
  • 2 tablespoons chili powder
  • 1 tablespoon cocoa powder
  • 1½ teaspoons ground cinnamon (or 1 tablespoon pumpkin pie spice)
  • 2½ teaspoons ground cumin
  • 1 teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • ½ teaspoon cayenne pepper (optional)
  • 4 cups baby spinach leaves
  • avocado (optional)
  •  Sour cream or Nonfat plain Greek yogurt (optional)
  •  Cilantro (optional)

Instructions

    Cup of Yum
  1. Liberally coat a large pot or Dutch oven with oil spray and warm over medium-high heat.
  2. 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.
  3. Add the onion and bell pepper and sauté, stirring occasionally, for about 7 minutes, or until the onion softens.
  4. Add the garlic, stir everything together, and cook until fragrant, about 30 seconds.
  5. 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.
  6. 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.
  7. Reduce heat and simmer for 20 to 30 minutes, stirring occasionally.
  8. Right before serving, add the spinach and mix throughout.
  9. Enjoy the chili with desired toppings, such as avocado, nonfat plain Greek yogurt, cilantro, and salsa.

Nutrition Information

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%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 300

% 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.