Description
Turkey White Bean Pumpkin Chili is a hearty, nutritious, and comforting dish perfect for cooler seasons. Featuring lean ground turkey, creamy white beans, and pumpkin puree, this chili combines warm spices like cumin and chili powder to create rich layers of flavor. Designed for convenience, it can be prepared in a slow cooker or Instant Pot, making it an easy yet wholesome meal option for busy days.
Ingredients
Scale
Meat and Oil
- 2 lbs 99% lean ground turkey
- 1/2 teaspoon olive oil
- Olive oil spray
Vegetables and Aromatics
- 1 small onion, chopped
- 3 garlic cloves, minced
- 4.5 oz can chopped green chile
Spices and Seasonings
- 1 teaspoon chili powder (to taste)
- 1 1/2 tablespoons cumin
- 1 teaspoon oregano
- 2 bay leaves
- Kosher salt and pepper, to taste
Beans and Other Ingredients
- 2 (15 oz) cans white northern or navy beans, rinsed and drained
- 15 oz can pumpkin puree (or homemade)
- 2 cups low sodium chicken broth (check labels for gluten-free)
- Chopped cilantro (or red onion or chives for topping)
- Greek yogurt or low-fat sour cream for topping (optional)
Instructions
- Prepare the Meat: Heat a large skillet over high heat and lightly spray it with olive oil. Add ground turkey, breaking it up with a spoon, and cook until no longer pink, about 5 minutes. Transfer the cooked turkey to your slow cooker or set aside if using Instant Pot.
- Sauté Aromatics: Add 1/2 teaspoon olive oil to the skillet, then add chopped onion and minced garlic. Sauté for 3-4 minutes until onions are translucent. Add cumin and cook an additional minute to release its aroma. Transfer these aromatics to the slow cooker or return to the Instant Pot with the turkey.
- Add Remaining Ingredients: To the slow cooker or Instant Pot, add the white beans, pumpkin puree, chopped green chiles, low sodium chicken broth, chili powder, oregano, and bay leaves. Stir everything gently to combine.
- Cook the Chili: For slow cooker: Cover and cook on high for 4 hours or on low for 8 hours. For Instant Pot: Seal the lid and cook on high pressure for 25 minutes, then allow natural pressure release.
- Finish and Serve: Remove bay leaves and adjust seasoning with kosher salt and pepper to taste. Garnish with chopped cilantro, red onion, or chives. Optionally, top with Greek yogurt or low-fat sour cream. Serve hot and enjoy your hearty turkey chili!
Notes
- You can substitute pumpkin puree with homemade pumpkin for a fresher taste.
- Use lean turkey to keep the chili low in fat.
- Adjust chili powder to your preferred spice level.
- Check chicken broth labels if following a gluten-free diet.
- Optional toppings add creaminess and flavor but can be omitted for a lighter dish.
Nutrition
- Serving Size: 1 cup
- Calories: 240
- Sugar: 3g
- Sodium: 310mg
- Fat: 4g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 6g
- Protein: 28g
- Cholesterol: 60mg
