Let me guess, you’re thinking, “Uhmm, turkey and pumpkin? What does THAT taste like?”  I’ll tell you by spelling it out…d-e-l-i-c-i-o-u-s!  If you like soups (especially chili) and fall weather, this recipe has your name on it.  That’s why on chilly autumn days when the leaves are swirling and the temperature has taken a nose dive, why not warm up with a steaming bowl of chili. And this one is the perfect meal whether for lunch or dinner. Serve it alongside fresh cut-up fruit and cornbread or muffins and you’ve got a meal everyone will want again and again. Cook in a crockpot or in a big pot on the stove and fill your home with divine scents of fragrant savory and sweet spices drifting throughout.

This healthy triple bean pumpkin chili practically bursts with tantalizing flavors that give off hints of cinnamon, chili powder, and cloves. Best of all, is the addition of canned puree pumpkin creating a creamy texture plus just think of all the vitamins A and C you’ll be devouring.

I used lean ground turkey but you can also substitute ground chicken or extra lean ground beef. What can I say about the triple beans I used – black, dark red kidney and great northern – except they only add to the powerhouse of protein and fiber this special chili provides. Make it tonight or this weekend or whenever you get a hankering for a bowl of great tasting chili.

Photo by Cheryl Mussatto

Triple Bean Pumpkin Turkey Chile – 6-8 one cup servings

Nutrition per serving – Calories – 380; Total Fat – 6 grams; Protein – 26 grams; Carbohydrates – 35 grams; Fiber – 8 grams; Sodium – 465 milligrams

Ingredients:

1 tablespoon olive oil

1 medium white onion, chopped

1 large red bell pepper, diced

2 cloves garlic, minced

1 pound extra lean ground turkey (chicken or extra lean ground beef can be substituted)

2 ½ tablespoons chili powder

1 ½ teaspoons cumin

¼ teaspoon red cayenne pepper

¼ teaspoon ground cinnamon

1/8 teaspoon ground cloves

1 teaspoon salt

½ teaspoon black pepper

1 (15 oz.) canned pumpkin puree

1 cup of low sodium chicken broth

1 (28 oz.) canned diced petite tomatoes (I used fire roasted for an extra kick)

1 (8 oz.) can of tomato sauce

1 (6 oz.) can of tomato paste

1 (15 oz.) can black beans

1 (15 oz.) can dark red kidney beans

1 (15 oz) can great northern beans

Directions:

  1. In a large pot set over medium-high heat, add olive oil. Once oil is hot, add in onion and red bell pepper. Stir and cook 3-4 minutes until tender.  Add garlic and cook until fragrant, about 1 minute.
  2. Add turkey and cook until brown; then add in all of the spices – chili powder, cumin, red cayenne pepper, cinnamon, cloves, salt, and pepper. Stir to combine.
  3. At this point, if you want to use a slow cooker, transfer all items to it.
  4. Add in the pumpkin puree, chicken broth, diced petite tomatoes, tomato sauce, tomato paste and all of the beans.
  5. If cooking on the stovetop, bring to a simmer and then reduce heat to medium-low and cook for 1 hour. If using a crock pot, cover and cook for 6-7 hours on low or 2-3 hours on high.
  6. Remove from heat and serve as is or garnish with cilantro, Greek yogurt, cheddar cheese, or cubed/sliced avocado.
Categories: Recipes

Avatar

Cheryl Mussatto

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

Leave a Reply

Your email address will not be published. Required fields are marked *

Related Posts

Recipes

Cranberry Orange Pudding Cake

While I do love turkey, stuffing and the numerous side dishes, a favorite part for me at a Thanksgiving meal is what’s for dessert. I’ll admit I have a sweet tooth.  I look forward to Read more…

Recipes

Pumpkin Spice Latte Cookies

Have you had your Starbucks PSL (pumpkin spice latte) drink yet? If so, now here’s your chance to take your favorite fall beverage and turn it into a cookie.  I’ve been seeing recipes for this Read more…

Recipes

Creamy Vanilla Berry Cheesecake

October 14 is National Dessert Day so let’s celebrate by having a luxurious cheesecake BUT using a healthier version of this classic dessert! It’s good to know that for anyone watching their carbohydrate or fat Read more…

These 10 super foods can protect your brain from dementia and Alzheimer'sGet your copy of Cheryl's FREE eBook now!