Description
Hearty turkey pumpkin chili combines lean protein with seasonal warmth for a comforting autumn meal. Spices and robust ingredients create a satisfying dish you’ll crave during cool evenings.
Ingredients
Scale
Meat:
- 1 pound ground turkey (preferably lean)
Vegetables and Beans:
- 1 medium onion, diced
- 1 bell pepper (red, green, or yellow), diced
- 3 cloves garlic, minced
- 1 can (15 ounces / 425 grams) pumpkin puree (not pumpkin pie filling)
- 1 can (15 ounces / 425 grams) diced tomatoes (with their juices)
- 1 can (15 ounces / 425 grams) black beans, drained and rinsed
- 1 can (15 ounces / 425 grams) kidney beans, drained and rinsed
Seasonings and Liquids:
- 1 tablespoon olive oil
- 1 cup low-sodium chicken or vegetable broth
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon ground cinnamon (optional, for warmth and depth)
- 1/4 teaspoon cayenne pepper (optional, for heat)
- Salt and pepper to taste
Instructions
- Warm olive oil in a large pot over medium heat, gently sautéing diced onions and bell peppers for 5-7 minutes until they become translucent and tender. Introduce minced garlic and cook briefly until aromatic.
- Incorporate ground turkey into the vegetable mixture, diligently breaking it apart with a cooking utensil. Cook thoroughly until the meat transforms to a rich, golden-brown color, approximately 5-7 minutes. Season with salt and pepper.
- Pour in pumpkin puree, diced tomatoes with their natural juices, black beans, kidney beans, and selected broth. Sprinkle in chili powder, cumin, paprika, ground cinnamon, and cayenne pepper for robust flavor complexity.
- Elevate the heat momentarily to trigger boiling, then immediately reduce to a gentle simmer. Cover the pot and allow the chili to develop its flavors for 25-30 minutes, occasionally stirring to prevent sticking.
- Sample the chili’s seasoning, making nuanced adjustments with additional salt, pepper, or spices to achieve a balanced taste profile.
- Serve the steaming chili in individual bowls. Enhance with optional garnishes like fresh cilantro, green onion slices, melted cheese, creamy sour cream, sliced avocado, crispy tortilla chips, and zesty lime wedges.
Notes
- Boost vegetable content by adding diced carrots or zucchini during the sautéing stage for extra nutrition and texture.
- Swap ground turkey with plant-based ground meat alternatives to create a vegan-friendly version of this hearty chili.
- Use low-sodium broth and canned beans to control salt intake for health-conscious individuals.
- Enhance protein levels by incorporating quinoa or lentils alongside the turkey for a more substantial meal.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Lunch, Dinner
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 6
- Calories: 230 kcal
- Sugar: 4 g
- Sodium: 280 mg
- Fat: 6 g
- Saturated Fat: 1.2 g
- Unsaturated Fat: 4.2 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 7 g
- Protein: 23 g
- Cholesterol: 70 mg