Description
A hearty and nutritious Pumpkin Turkey Chili combining lean ground turkey, creamy pumpkin puree, white beans, and fresh spinach with warm spices for a perfect fall meal that’s rich in flavor and protein.
Ingredients
Scale
Produce
- 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)
- 4 cups baby spinach leaves
- Avocado (optional)
- Cilantro (optional)
Meat
- 1⅓ pounds ground turkey or chicken (90 to 93 percent lean)
Canned Goods
- 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
Spices & Seasonings
- 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)
Dairy (Optional)
- Sour cream or Nonfat plain Greek yogurt (optional)
Instructions
- Prepare the vegetables: Liberally coat a large pot or Dutch oven with oil spray and warm over medium-high heat. Add the diced onion and bell pepper and sauté, stirring occasionally, for about 7 minutes, or until the onion softens.
- Add garlic: Add the minced garlic, stir everything together, and cook until fragrant, about 30 seconds.
- Cook the turkey: Add the ground turkey or chicken to the pot. 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 through with no pink remaining.
- Add remaining ingredients: Stir in the drained white beans, diced tomatoes with liquid, tomato paste, pumpkin puree, chicken or vegetable broth, chili powder, cocoa powder, cinnamon or pumpkin pie spice, cumin, kosher salt, black pepper, and cayenne pepper if using.
- Simmer the chili: Reduce the heat to low and let the chili simmer gently for 20 to 30 minutes, stirring occasionally to meld flavors and prevent sticking.
- Incorporate spinach: Just before serving, add the baby spinach leaves and stir through until wilted and evenly distributed.
- Serve with toppings: Enjoy the chili hot with optional toppings such as sliced avocado, sour cream or nonfat plain Greek yogurt, fresh cilantro, and salsa for added flavor and creaminess.
Notes
- This Turkey Pumpkin Chili is an ideal fall dish, balancing savory and sweet flavors with nutritious ingredients like pumpkin and spinach.
- For a quicker version, this recipe can be adapted for an Instant Pot by using the sauté function for steps 1 to 5, then cooking at high pressure for 15 minutes, followed by a natural release before adding spinach.
- Adjust spices according to your heat preference, especially the cayenne pepper which is optional.
- Use canned pumpkin puree, not pumpkin pie filling, to keep the dish savory.
- Ground turkey can be swapped for ground chicken if preferred.
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 300 kcal
- Sugar: 10 g
- Sodium: 570 mg
- Fat: 8 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 6.5 g
- Trans Fat: 0 g
- Carbohydrates: 31 g
- Fiber: 8 g
- Protein: 27 g
- Cholesterol: 55 mg
