Description

This White Bean Pumpkin Turkey Chili is a hearty and nutritious dish perfect for chilly days. Featuring lean ground turkey, creamy pumpkin puree, and protein-packed white beans, it delivers a flavorful twist on classic chili with warming spices like cumin and oregano. You can make it conveniently in a slow cooker or Instant Pot, making it both easy and versatile. Topped with fresh cilantro and optional Greek yogurt or low-fat sour cream, this chili is satisfying, wholesome, and perfect for meal prep or family dinners.

Ingredients

Scale

Meat

2 lbs 99% lean ground turkey

Vegetables & Aromatics

1 small onion, chopped
3 garlic cloves, minced
4.5 oz can chopped green chile
Chopped cilantro, red onion or chives for topping

Beans & Puree

2 15 oz cans white northern or navy beans, rinsed and drained
15 oz can pumpkin puree (or homemade)

Spices & Seasonings

1 teaspoon chili powder (to taste)
2 bay leaves
1 1/2 tbsp cumin
1 tsp oregano
Kosher salt and pepper to taste

Liquids & Others

2 cups low sodium chicken broth (check labels for gluten free)
Olive oil spray
1/2 teaspoon olive oil
Greek yogurt or low-fat sour cream for topping (optional)

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Instructions

Prepare the Meat: Heat a large skillet over high heat and lightly spray with olive oil. Add the ground turkey and cook it, breaking it up with a spoon, until it turns white and is cooked through, about 5 minutes. Transfer the cooked meat to your slow cooker or set aside if using an Instant Pot.
Sauté Aromatics: Add 1/2 teaspoon olive oil to the same skillet. Add the chopped onion and minced garlic and sauté for 3 to 4 minutes until softened and fragrant. Stir in 1 1/2 tablespoons of cumin and continue sautéing for an additional minute. Transfer this mixture to the slow cooker or add back into the Instant Pot with the turkey.
Combine Ingredients: Add the rinsed and drained white beans, pumpkin puree, chopped green chiles, low sodium chicken broth, chili powder, oregano, and bay leaves to the cooking vessel. Stir well to combine all ingredients evenly.
Slow Cooker Cooking: Cover and cook on high for 4 hours or on low for 8 hours. This slow cooking allows flavors to meld beautifully and the chili to thicken.
Instant Pot Cooking: Seal the Instant Pot lid and cook on high pressure for 25 minutes. Allow a natural pressure release before opening the lid to keep the chili moist and flavorful.
Finishing Touches: Remove the bay leaves and adjust seasoning with kosher salt and black pepper to your preference. Serve hot, topped with chopped cilantro, red onion or chives, and optionally a dollop of Greek yogurt or low-fat sour cream for extra creaminess.

Notes

For a spicier chili, increase the amount of chili powder or add a pinch of cayenne pepper.
If you prefer a thicker chili, reduce the amount of chicken broth or cook longer uncovered in the slow cooker.
Make sure to rinse the canned beans to reduce sodium content.
Using 99% lean turkey keeps the chili low in fat but adds excellent protein.
This recipe can be adapted for a vegan version by substituting turkey with plant-based protein and using vegetable broth.
Leftovers store well in the refrigerator for up to 4 days and freeze beautifully for up to 3 months.

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: 1.5 g
Trans Fat: 0 g
Carbohydrates: 31 g
Fiber: 12 g
Protein: 32 g
Cholesterol: 50 mg