Description
This hearty White Bean Pumpkin Turkey Chili combines lean ground turkey with creamy pumpkin puree and white beans, enhanced by warm spices like cumin, oregano, and chili powder. Perfect for a nutritious, comforting meal made easily in a slow cooker or Instant Pot, it offers a delicious twist on classic chili that’s rich in protein and fiber with a subtle sweetness from the pumpkin.
Ingredients
Scale
Meat and Oil
- 2 lbs 99% lean ground turkey
- 1/2 teaspoon olive oil
- Olive oil spray
Vegetables and Aromatics
- 1 small onion, chopped
- 3 garlic cloves, minced
- 4.5 oz can chopped green chiles
Beans and Puree
- 2 (15 oz) cans white northern or navy beans, rinsed and drained
- 15 oz can pumpkin puree (or homemade)
Spices and Seasonings
- 1 teaspoon chili powder (to taste)
- 2 bay leaves
- 1 1/2 tablespoons ground cumin
- 1 teaspoon dried oregano
- Kosher salt and pepper to taste
Liquids
- 2 cups low sodium chicken broth (check labels for gluten free)
Toppings (Optional)
- Chopped cilantro, red onion, or chives
- Greek yogurt or low-fat sour cream
Instructions
- Prepare 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 no longer pink, about 5 minutes. Transfer the cooked meat to the slow cooker or set aside if using an Instant Pot.
- Sauté Aromatics: Add 1/2 teaspoon olive oil to the skillet. Sauté the chopped onion and minced garlic for 3 to 4 minutes until softened. Add cumin and continue to sauté for an additional minute to release the spices’ aroma. Transfer the mixture to the slow cooker or add to the Instant Pot.
- Add Remaining Ingredients: Add rinsed 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 to combine evenly.
- Cook – Slow Cooker Version: Cover and cook on high for 4 hours or on low for 8 hours in the slow cooker. This allows flavors to meld and the chili to thicken.
- Cook – Instant Pot Version: Seal the lid and set the Instant Pot to cook at high pressure for 25 minutes. After cooking, allow the pressure to release naturally before opening the lid.
- Finish and Serve: Remove bay leaves. Taste and adjust seasoning with kosher salt and pepper as desired. Serve hot, topped with chopped cilantro, red onion, chives, and optionally a dollop of Greek yogurt or low-fat sour cream for added creaminess.
Notes
- For a spicier chili, increase the amount of chili powder or add additional chopped green chiles.
- You can substitute pumpkin puree with butternut squash puree for a different flavor profile.
- Use gluten-free chicken broth to make this recipe gluten-free.
- This chili stores well and tastes great as leftovers; refrigerate up to 4 days or freeze for up to 3 months.
- For a vegetarian version, omit the turkey and add extra beans or vegetables.
Nutrition
- Serving Size: 1 cup
- Calories: 272.5
- Sugar: 2.5g
- Sodium: 499mg
- Fat: 2.5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 1.5g
- Trans Fat: 0g
- Carbohydrates: 31g
- Fiber: 12g
- Protein: 32g
- Cholesterol: 50mg
