Description
This Pumpkin Turkey Chili is a hearty and flavorful fall-inspired dish combining lean ground turkey, creamy pumpkin puree, white beans, and a blend of warm spices. Perfect for cozy dinners, it features a rich tomato base with hints of cinnamon and cocoa powder, balanced by fresh baby spinach added towards the end. Optional toppings like avocado, Greek yogurt, and cilantro add freshness and creaminess to this nutritious and comforting chili.
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
- 1 (15-ounce) can white beans, drained and rinsed
- 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)
Optional Toppings
- Sour cream or nonfat plain Greek yogurt
Instructions
- Prepare the base: Liberally coat a large pot or Dutch oven with oil spray and warm it over medium-high heat to ensure an even cooking surface for the vegetables.
- Sauté vegetables: Add the diced onion and bell pepper to the pot. Cook, stirring occasionally, for about 7 minutes or until the onions soften and become translucent, which builds the flavor foundation.
- Add garlic: Stir in the minced garlic and cook until fragrant, about 30 seconds, taking care not to burn it, which adds a robust aroma to the chili.
- Cook the meat: Add the ground turkey (or chicken) to the pot. Break it apart with a spatula or large spoon, and cook for 6 to 7 minutes until the meat is browned and fully cooked through.
- Combine remaining ingredients: Stir in the drained 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. Mix thoroughly to blend all flavors.
- Simmer: Reduce the heat to low and let the chili simmer gently for 20 to 30 minutes, stirring occasionally to prevent sticking and meld the spices.
- Add spinach: Just before serving, add the baby spinach leaves and stir until they are wilted and evenly distributed throughout the chili.
- Serve with toppings: Dish up the chili and garnish with optional toppings such as sliced avocado, nonfat plain Greek yogurt or sour cream, and fresh cilantro for added flavor and texture.
- Instant Pot method (optional): Press sauté on the Instant Pot and follow steps 1 through 5 in the pot. Then seal the lid and cook on high pressure for 15 minutes. Allow a natural pressure release. Add spinach just before serving.
Notes
- Turkey Pumpkin Chili is a perfect fall dish combining lean turkey, tomatoes, canned pumpkin, white beans, and fresh spinach.
- Using pumpkin puree adds moisture, creaminess, and a subtle sweet earthiness to the chili.
- Adjust cayenne pepper to your preferred heat level or omit for a milder chili.
- To keep chili heartier, you can serve it with whole grain bread or cornbread on the side.
- The Instant Pot version speeds up cooking time with the same rich flavor.
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 300
- 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
