Description
This Turkey White Bean Pumpkin Chili is a hearty, healthy meal combining lean ground turkey, white beans, and creamy pumpkin puree for a unique twist on classic chili. Loaded with warming spices like cumin, chili powder, and oregano, it’s perfect for cooler days and offers a balanced mix of protein, fiber, and flavor. Cook it low and slow in a crock pot or quickly in an Instant Pot, topped with fresh cilantro and optional Greek yogurt or low-fat sour cream for a satisfying dish everyone will enjoy.
Ingredients
Scale
Meat & Base
- 2 lbs 99% lean ground turkey
- 1/2 teaspoon olive oil
- olive oil spray
Vegetables & Aromatics
- 1 small onion, chopped
- 3 garlic cloves, minced
Beans & Canned Ingredients
- 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 chiles
Liquids & Broth
- 2 cups low sodium chicken broth (check labels for gluten-free)
Spices & Herbs
- 1 teaspoon chili powder (adjust 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, cooking and breaking it up until it’s no longer pink, about 5 minutes. Transfer the cooked meat to the crock pot or set aside if using Instant Pot.
- Sauté Aromatics: Add a little olive oil to the same skillet, then add chopped onions and minced garlic. Sauté for about 3-4 minutes until softened. Stir in cumin and cook for another minute. Transfer this mixture to the crock pot or return to the Instant Pot with turkey.
- Add Remaining Ingredients: To your cooking vessel, add the rinsed beans, pumpkin puree, chopped green chiles, chicken broth, chili powder, oregano, and bay leaves. Stir well to combine.
- Crock Pot Cooking: Cover and cook on high for 4 hours or on low for 8 hours, allowing flavors to meld and chili to thicken.
- Instant Pot Cooking: Seal the Instant Pot lid and set it to high pressure for 25 minutes. Once cooking is complete, allow a natural pressure release before opening.
- Finish and Serve: Remove the bay leaves and taste to adjust salt and pepper as needed. Serve hot topped with chopped cilantro or chives and a dollop of Greek yogurt or low-fat sour cream if desired.
Notes
- For a smokier, spicier chili, add chipotle chili powder instead of or in addition to the regular chili powder.
- You can also make this chili on the stovetop in a heavy pot or Dutch oven by simmering on low for about 1 hour, stirring occasionally.
- 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: 273 kcal
- Sugar: 2.5 g
- Sodium: 499 mg
- Fat: 2.5 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 1.8 g
- Trans Fat: 0 g
- Carbohydrates: 31 g
- Fiber: 12 g
- Protein: 32 g
- Cholesterol: 65 mg
