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Healthy Turkey Pumpkin Chili

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A rich and satisfying chili made with lean ground turkey and pumpkin puree, perfect for autumn evenings. It’s hearty, healthy, and comes together in about 45 minutes.

Ingredients

Scale
  • 1 tablespoon olive oil
  • 1 large yellow onion, diced
  • 3 cloves garlic, minced
  • 1.5 pounds lean ground turkey (93/7 or 99/1)
  • 1 can (15 oz) pumpkin puree (not pumpkin pie filling)
  • 1 can (15 oz) fire-roasted diced tomatoes, undrained
  • 1 can (15 oz) tomato sauce
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (15 oz) kidney beans, drained and rinsed
  • 2 cups low-sodium chicken broth
  • 2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper (optional)
  • 1/2 teaspoon salt, plus more to taste
  • 1/4 teaspoon black pepper
  • Optional toppings: Greek yogurt or sour cream, shredded cheddar cheese, chopped cilantro, diced avocado, sliced jalapeños

Instructions

  1. Heat the olive oil in a Dutch oven over medium heat. Add the diced onion and cook for 4-5 minutes until translucent.
  2. Add the minced garlic and cook for 30 seconds until fragrant.
  3. Add the ground turkey and cook for 6-8 minutes, breaking it up, until no longer pink and slightly browned.
  4. Sprinkle in the chili powder, cumin, smoked paprika, oregano, cayenne, salt, and pepper. Stir and cook for 1 minute to toast the spices.
  5. Pour in the pumpkin puree, diced tomatoes with their juices, and tomato sauce. Stir until the pumpkin is fully incorporated.
  6. Add the black beans, kidney beans, and chicken broth. Stir, scraping up any browned bits from the bottom.
  7. Bring to a gentle boil, then reduce heat to low and simmer uncovered for 25-30 minutes, stirring occasionally.
  8. Taste and adjust seasoning with more salt, cumin, or cayenne as desired.
  9. Remove from heat and let rest for 5 minutes before serving. Serve hot with desired toppings.

Notes

For a vegetarian version, swap turkey for two cans of lentils and use vegetable broth. For extra heat, add a diced jalapeño with the onions or a tablespoon of chipotle peppers in adobo. The chili thickens as it sits; add more broth when reheating if needed. Freezes well for up to 3 months.

Nutrition

Keywords: turkey chili, pumpkin chili, healthy chili, autumn chili, easy chili, meal prep

Find it online: https://coracooks.com/healthy-turkey-pumpkin-chili-easy-rich-and-satisfying/