Description
This hearty Turkey White Bean Pumpkin Chili blends lean ground turkey with creamy white beans and nutritious pumpkin puree, seasoned with warming spices like cumin, chili powder, and oregano. Perfect for a comforting and healthy meal, this chili can be slow-cooked or pressure-cooked for convenience, delivering rich flavors and a satisfying texture. Topped with fresh cilantro and optional Greek yogurt or low-fat sour cream, it’s a delicious way to enjoy a nutritious and filling dish.
Ingredients
Scale
Meat and Vegetables
- 2 lbs 99% lean ground turkey
- 1 small onion, chopped
- 3 garlic cloves, minced
Beans and Canned Goods
- 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
Liquids and Oils
- 1/2 teaspoon olive oil
- 2 cups low sodium chicken broth (check labels for gluten free)
- Olive oil spray
Spices and Seasonings
- 1 teaspoon chili powder (to taste)
- 2 bay leaves
- 1 1/2 tablespoons cumin
- 1 teaspoon oregano
- Kosher salt and pepper to taste
Toppings (Optional)
- Chopped cilantro, red onion, or chives
- Greek yogurt or low-fat sour cream
Instructions
- Cook the Turkey: Heat a large skillet over high heat and lightly spray with olive oil. Add the ground turkey and cook, breaking it up, until it turns white and is fully cooked, about 5 minutes. Transfer the cooked turkey to a crock pot or set aside if using the pressure cooker method.
- Sauté Aromatics: Add olive oil to the same skillet and sauté the chopped onion and minced garlic for about 3 to 4 minutes until softened. Add cumin and cook for an additional minute to release its flavor. Transfer the sautéed mixture to the crock pot or return to the pot if pressure cooking.
- Combine Ingredients: To the crock pot or pressure cooker, add the rinsed and drained beans, pumpkin puree, chopped green chiles, low sodium chicken broth, chili powder, oregano, and bay leaves. Stir well to combine all ingredients evenly.
- Slow Cook Option: Cover the crock pot and cook on high for 4 hours or on low for 8 hours, allowing the flavors to meld beautifully.
- Pressure Cook Option: Press the sauté function, lightly spray with oil, then cook the turkey as described in step 1. Remove turkey temporarily. Sauté the onions, garlic, and cumin as in step 2. Return turkey to the pot along with the legumes, pumpkin, chiles, broth, and spices. Seal the pressure cooker and cook on high pressure for 25 minutes, then allow a natural release. Remove bay leaves.
- Final Seasoning and Serve: Remove the bay leaves from the chili. Taste and adjust the seasoning with salt and pepper as desired. Serve hot, garnished with chopped cilantro, red onion or chives, and optionally topped with Greek yogurt or low-fat sour cream.
Notes
- For a smoky kick, add chipotle chili powder to your desired spice level.
- This chili can also be made on the stove in a heavy pot or Dutch oven—simmer on low for about 1 hour, stirring occasionally to prevent sticking and develop flavors.
- Store leftovers in the refrigerator for up to 4 days or freeze for up to 3 months to enjoy later.
Nutrition
- Serving Size: 1 cup
- Calories: 272.5 kcal
- Sugar: 2.5 g
- Sodium: 499 mg
- Fat: 2.5 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 31 g
- Fiber: 12 g
- Protein: 32 g
- Cholesterol: 55 mg
