Description

This hearty Pumpkin Turkey Chili combines lean ground turkey with nutritious pumpkin puree, white beans, and a medley of flavorful spices, making it a perfect comforting meal for the fall season. Packed with protein, fiber, and a subtle hint of warmth from cinnamon and cocoa powder, this chili is both delicious and satisfying. It can be easily made on the stovetop or in an Instant Pot for convenience.

Ingredients

Scale

Vegetables and Aromatics

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

Protein and Beans

1⅓ pounds ground turkey or chicken (90 to 93 percent lean)
1 (15-ounce) can white beans, drained and rinsed

Tomato and Pumpkin

1 (28-ounce) can diced tomatoes with liquid
¼ cup tomato paste (no salt added)
1 (14-ounce) can pumpkin puree

Liquids

1 cup reduced-sodium chicken or vegetable broth

Spices and 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)

Toppings (Optional)

Avocado
Sour cream or Nonfat plain Greek yogurt
Cilantro

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Instructions

Heat the Pot: Liberally coat a large pot or Dutch oven with oil spray and warm it over medium-high heat to prepare for sautéing the vegetables.
Sauté Aromatics: Add the diced onion and bell pepper to the pot and sauté, stirring occasionally, for about 7 minutes or until the onion softens and becomes translucent.
Add Garlic: Stir in the minced garlic and cook for about 30 seconds until fragrant, being careful not to burn it.
Cook the Turkey: Add the ground turkey or chicken to the pot. Use a spatula or large spoon to break up the meat and cook for approximately 6 to 7 minutes, until the meat is fully cooked through and no longer pink.
Add Remaining Ingredients: Stir in the white beans, diced tomatoes with liquid, tomato paste, pumpkin puree, broth, chili powder, cocoa powder, cinnamon or pumpkin pie spice, cumin, black pepper, and optional cayenne pepper until well combined.
Simmer: Reduce the heat to low and let the chili simmer gently for 20 to 30 minutes, stirring occasionally to meld the flavors together.
Add Spinach: Right before serving, stir in the baby spinach leaves and mix until wilted and evenly distributed throughout the chili.
Serve: Dish out the chili and enjoy with your choice of optional toppings like avocado slices, nonfat plain Greek yogurt or sour cream, and fresh cilantro for added flavor and texture.
Instant Pot Method (Optional): Press the sauté function on the Instant Pot and follow steps 1 to 5 to sauté the vegetables and brown the meat. Then, seal the lid and cook on high pressure for 15 minutes followed by a natural pressure release. Add spinach just before serving as in step 7.

Notes

This Pumpkin Turkey Chili is an ideal fall dish combining savory spices with creamy pumpkin for a unique twist on classic chili.
Using lean ground turkey keeps the dish healthy and protein-rich.
White beans add fiber and creaminess, making the chili hearty and satisfying.
You can customize the spice level by adjusting or omitting the cayenne pepper.
Serve with toppings like avocado, sour cream, or cilantro to add freshness and creaminess.
Can be made on the stovetop or pressure cooked in an Instant Pot for convenience.

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 g
Trans Fat: 0 g
Carbohydrates: 31 g
Fiber: 8 g
Protein: 27 g
Cholesterol: 55 mg