Description

This hearty White Bean Pumpkin Turkey Chili is a flavorful, healthy dish perfect for a cozy meal. Made with lean ground turkey, white beans, pumpkin puree, and a blend of spices, it can be prepared either in a slow cooker or an Instant Pot, making it convenient and versatile. The chili is rich in protein and fiber with a comforting blend of autumn flavors, ideal for a nourishing dinner any time of year.

Ingredients

Scale

Main Ingredients

2 lbs 99% lean ground turkey
1 small onion, chopped
3 garlic cloves, minced
2 15 oz cans white northern or navy beans, rinsed and drained
15 oz can pumpkin puree (or homemade)
4.5 oz can chopped green chile
2 cups low sodium chicken broth (check labels for gluten-free)

Spices and Seasonings

1/2 teaspoon olive oil
1 teaspoon chili powder (to taste)
1 1/2 tablespoons ground cumin
1 teaspoon oregano
2 bay leaves
Kosher salt and pepper to taste

Additional Ingredients

Olive oil spray
Chopped cilantro, red onion, or chives for topping
Greek yogurt or low-fat sour cream for topping (optional)

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Instructions

Prepare the Meat: Heat a large skillet over high heat and lightly spray with olive oil. Add the ground turkey and cook, breaking it up with a spatula until no longer pink and cooked through, about 5 minutes. Transfer the cooked meat to the slow cooker or set aside if using Instant Pot.
Sauté Aromatics and Spices: In the same skillet, add a little olive oil and sauté the chopped onion and minced garlic for 3 to 4 minutes until softened. Add the ground cumin and continue to sauté for another minute to release the spices’ aroma. Transfer this mixture to the slow cooker or Instant Pot.
Add Remaining Ingredients: Add the rinsed and drained white beans, pumpkin puree, chopped green chiles, low sodium chicken broth, chili powder, oregano, and bay leaves to the slow cooker or Instant Pot. Stir everything together with the meat and aromatics.
Cook the Chili: For Slow Cooker: Cover and cook on high for 4 hours or low for 8 hours. For Instant Pot: Seal the lid and cook on high pressure for 25 minutes, then allow a natural pressure release before opening.
Finish and Serve: Remove the bay leaves and adjust seasoning with kosher salt and pepper to taste. Serve hot topped with chopped cilantro, red onion, or chives and optionally a dollop of Greek yogurt or low-fat sour cream for added creaminess.

Notes

Using 99% lean ground turkey keeps the chili low in fat but still flavorful.
If fresh pumpkin puree is unavailable, canned pumpkin puree works perfectly in this recipe.
You can adjust the chili powder amount to control the heat level.
For a thicker chili, simmer uncovered for 10–15 minutes in the slow cooker or after the Instant Pot cooking to reduce some liquid.
This chili freezes well—store in airtight containers for up to 3 months.

Nutrition

Serving Size: 1 cup
Calories: 273 kcal
Sugar: 2.5 g
Sodium: 499 mg
Fat: 2.5 g
Saturated Fat: 0.5 g
Unsaturated Fat: 1.8 g
Trans Fat: 0 g
Carbohydrates: 31 g
Fiber: 12 g
Protein: 32 g
Cholesterol: 50 mg