Description
This Turkey White Bean Pumpkin Chili is a hearty, nutritious, and flavorful dish perfect for cooler days. Combining lean ground turkey, creamy white beans, and rich pumpkin puree with a blend of spices, this chili offers a delicious twist on a classic favorite. Easily prepared either in a slow cooker or an Instant Pot, it’s an ideal meal for busy households seeking a comforting and high-protein dinner option.
Ingredients
Scale
Proteins & Beans
- 2 lbs 99% lean ground turkey
- 2 15 oz cans white northern or navy beans, rinsed and drained
Vegetables & Aromatics
- 1 small onion, chopped
- 3 garlic cloves, minced
- 4.5 oz can chopped green chile
Spices & Herbs
- 1 teaspoon chili powder (to taste)
- 1 1/2 tbsp cumin
- 1 tsp oregano
- 2 bay leaves
- Kosher salt and pepper, to taste
Liquids & Others
- 15 oz can pumpkin puree
- 2 cups low sodium chicken broth (check labels for gluten free)
- Olive oil spray and 1/2 teaspoon olive oil
Toppings
- Chopped cilantro, red onion, or chives
- Greek yogurt or low-fat sour cream (optional)
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 spoon, until the meat turns white and is fully cooked, about 5 minutes. For slow cooker method, transfer the cooked meat to the crock pot. For Instant Pot method, set the cooked meat aside temporarily.
- Sauté Aromatics and Spices: Add a small amount of olive oil to the skillet, then add the chopped onion and minced garlic. Sauté for about 3 to 4 minutes until softened. Stir in the cumin and cook for an additional minute to bloom the spice flavors. For slow cooker, transfer this mixture to the crock pot. For Instant Pot, return the sautéed aromatics to the pot along with the reserved cooked turkey.
- Add Remaining Ingredients: Add the rinsed white beans, pumpkin puree, chopped green chilis, low sodium chicken broth, chili powder, oregano, and bay leaves into the cooking vessel.
- Cook the Chili: Slow Cooker: Cover and cook on high for 4 hours or on low for 8 hours. Instant Pot: Secure the lid and cook on high pressure for 25 minutes, then allow a natural pressure release.
- Final Touches: Remove the bay leaves from the chili, taste, and adjust seasoning with kosher salt and pepper as needed. Serve hot.
- Serve: Garnish with chopped cilantro, red onion, or chives and a dollop of Greek yogurt or low-fat sour cream if desired. Enjoy your healthy, protein-packed pumpkin chili!
Notes
- You can substitute homemade pumpkin puree if preferred.
- Adjust the chili powder quantity to suit your desired level of spiciness.
- Using low sodium chicken broth allows control over the final salt content.
- This chili can be made ahead and tastes even better the next day.
- Leftovers store well in the refrigerator for up to 4 days or can be frozen for up to 3 months.
Nutrition
- Serving Size: 1 cup (approximately)
- Calories: 220
- Sugar: 3g
- Sodium: 350mg
- Fat: 4g
- Saturated Fat: 1g
- Unsaturated Fat: 2.5g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 6g
- Protein: 23g
- Cholesterol: 65mg
