Description
This hearty Pumpkin Turkey Chili is a perfect fall comfort food, combining lean ground turkey with nutrient-rich pumpkin, white beans, and vibrant spinach. Flavored with warming spices like chili powder, cocoa, cinnamon, and cumin, this chili is both delicious and nutritious. It’s easy to prepare on the stovetop or in an Instant Pot, making it a versatile and wholesome meal for any weeknight.
Ingredients
Scale
Vegetables and Aromatics
- 1 large yellow onion, diced (about 2 cups)
- 1 medium bell pepper (red, yellow, or orange), diced
- 6 garlic cloves, minced (or 3/4 teaspoon garlic powder)
- 4 cups baby spinach leaves
Protein and Beans
- 1⅓ pounds ground turkey or chicken (90 to 93 percent lean)
- One 15-ounce can white beans, drained and rinsed
Canned and Liquid Ingredients
- One 28-ounce can diced tomatoes with liquid
- ¼ cup tomato paste (no salt added)
- One 14-ounce can pumpkin puree
- 1 cup reduced-sodium chicken or vegetable broth
Spices and Seasonings
- 2 tablespoons chili powder
- 1 tablespoon cocoa powder
- 1½ teaspoons ground cinnamon (or 1 tablespoon pumpkin pie spice)
- 2½ teaspoons ground cumin
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
- ½ teaspoon cayenne pepper (optional)
Optional Garnishes
- Avocado slices
- Sour cream or Nonfat plain Greek yogurt
- Cilantro
Instructions
- Warm the pot: Liberally coat a large pot or Dutch oven with oil spray and warm over medium-high heat to prepare for sautéing.
- Sauté vegetables: Add the diced onion and bell pepper to the pot and cook, stirring occasionally, for about 7 minutes until the onion softens and becomes translucent.
- Add garlic: Stir in the minced garlic and cook for about 30 seconds until fragrant, ensuring the flavors develop without burning.
- Cook the turkey: Add the ground turkey or chicken to the pot. Break up the meat with a spatula or spoon and cook for 6 to 7 minutes until fully cooked and no longer pink.
- Add remaining ingredients: Stir in the white beans, diced tomatoes with their liquid, tomato paste, pumpkin puree, broth, chili powder, cocoa powder, cinnamon or pumpkin pie spice, cumin, kosher salt, black pepper, and optional cayenne pepper. Mix thoroughly to combine.
- Simmer the chili: Reduce the heat to low and let the chili simmer uncovered for 20 to 30 minutes, stirring occasionally to prevent sticking and to allow flavors to meld.
- Incorporate spinach: Just before serving, add the baby spinach leaves and stir throughout the chili until wilted and evenly distributed.
- Serve with toppings: Dish out the chili and garnish with optional avocado slices, nonfat plain Greek yogurt or sour cream, and chopped cilantro for added flavor and creaminess.
Optional Instant Pot method: Use the sauté function to follow steps 1 through 5 within the Instant Pot. Then, set to cook on high pressure for 15 minutes, followed by a natural pressure release. Add spinach before serving and mix well.
Notes
- This chili is a perfect fall meal featuring seasonal pumpkin and warm spices.
- Can be prepared on stovetop or using an Instant Pot for convenience.
- Ground turkey or chicken can be interchanged based on preference.
- Adjust cayenne pepper to control the heat level.
- Adding spinach at the end preserves its color and nutrients.
- Serve with your favorite toppings like avocado and yogurt for creaminess.
Nutrition
- Serving Size: 1 ½ cups
- Calories: 300 kcal
- Sugar: 10 g
- Sodium: 570 mg
- Fat: 8 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 31 g
- Fiber: 8 g
- Protein: 27 g
- Cholesterol: 55 mg
