Description
Hearty turkey pumpkin chili brings autumn’s warmth to your dinner table with robust seasonal flavors. Comforting spices and lean protein create a nourishing meal perfect for chilly evenings when you crave something wholesome and satisfying.
Ingredients
Scale
- 1 lb (453.6 g) ground turkey (93% lean)
- 2 cups (480 ml) low-sodium chicken broth
- 1 (15 oz / 425 g) can pumpkin puree (not pumpkin pie filling)
- 1 (15 oz / 425 g) can diced tomatoes (with juices)
- 1 (15 oz / 425 g) can black beans, drained and rinsed
- 1 (15 oz / 425 g) can kidney beans, drained and rinsed
- 1 medium onion, diced
- 1 bell pepper, diced (red or green)
- 3 cloves garlic, minced
- 1 tbsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp ground cinnamon
- 1/4 tsp cayenne pepper (optional)
- 1 tbsp olive oil
- salt and pepper to taste
Instructions
- Warm olive oil in a large pot at medium heat, sautéing onion and garlic until translucent and aromatic, approximately 3-4 minutes.
- Incorporate ground turkey, breaking it into crumbles and cooking until completely browned and no longer pink, around 5-6 minutes.
- Introduce diced bell pepper, allowing it to soften and release its flavors for 2-3 minutes.
- Gently fold in pumpkin puree, tomatoes with liquid, black beans, and kidney beans, creating a rich, textured base.
- Stream chicken broth into the mixture, then sprinkle chili powder, cumin, smoked paprika, cinnamon, cayenne pepper, salt, and black pepper for a complex flavor profile.
- Thoroughly blend all ingredients, ensuring even distribution of spices and consistent texture.
- Bring the chili to a gentle bubbling simmer, then reduce heat to low, covering the pot and allowing ingredients to meld and develop depth for 35-40 minutes.
- Taste and fine-tune seasonings, adjusting salt, pepper, or spices as needed before serving hot.
Notes
- Make sure to drain and rinse the beans thoroughly to reduce sodium content and improve digestibility.
- Toast whole spices like cumin and chili powder in the pot before adding other ingredients to enhance their deep, rich flavors.
- For a vegetarian version, swap ground turkey with plant-based crumbles or extra firm tofu and use vegetable broth instead of chicken broth.
- Control heat levels by gradually adding cayenne pepper, tasting as you go to prevent overwhelming spiciness for sensitive palates.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Lunch, Dinner
- Method: Simmering
- Cuisine: American
Nutrition
- Serving Size: 6
- Calories: 225 kcal
- Sugar: 5 g
- Sodium: 320 mg
- Fat: 8 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 7 g
- Protein: 23 g
- Cholesterol: 65 mg