Turkey Pumpkin Chili

Name: Turkey Pumpkin Chili
Prep time: 5 min
Cook time: 90 min
Total time: 95 min
Yield: 1 serving
Ingredients: 1/8 teaspoon Soybean Oil; 1 1/2 oz Turkey (Ground, 93% Lean / 7% Fat, Raw); 1 tablespoon, chopped Onions (Yellow); 1 1/2 teaspoons, green, chopped Peppers (Bell); 1/4 clove, minced Garlic; 2 1/2 tablespoons, drained and rinsed Beans (Kidney, Canned); 2 1/2 tablespoons, drained and rinsed Beans (Great Northern, Canned); 3 tablespoons, solid-pack Pumpkin (canned, unsalted); 3 tablespoons Tomatoes (Crushed, Canned); 3 tablespoons Low-sodium chicken or vegetable broth; 2 1/2 teaspoons Water; 1/2 teaspoon Brown sugar; 1/2 teaspoon Taco seasoning mix

Ground turkey, two kinds of beans and canned pumpkin in a mild chili — about 191 calories and 6 g fibre per cup.

191kcal per serving

13.7gprotein

21.8gcarbs

6gfat

213 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep5 min

Cook90 min

Total95 min

Makes1 serving

DifficultyEasy

Turkey pumpkin chili is a mild, thick chili in which a can of solid-pack pumpkin melts into the tomato base and makes it creamy without any cream. One cup comes to about 191 calories with 14 g protein and 6 g fibre from the two kinds of beans.

Brown the turkey properly before anything wet goes in. Break it apart with a spoon and let it sit long enough to colour, because ground turkey is lean and turns grey and crumbly if it is just stirred. Then the hour under the lid is hands-off.

The pumpkin flavour is subtle; it reads as body and sweetness rather than pie. Chili improves overnight and freezes well in one-cup portions for three months. Serve with a spoon of plain Greek yogurt, sliced green onion or a handful of baked tortilla chips.

Ingredients

Servings

Soybean Oil1/8 teaspoon (0.5 g)
Turkey (Ground, 93% Lean / 7% Fat, Raw)1 1/2 oz (45 g)
Onions (Yellow)1 tablespoon, chopped (11 g)
Peppers (Bell)1 1/2 teaspoons, green, chopped (7.5 g)
Garlic1/4 clove, minced
Beans (Kidney, Canned)2 1/2 tablespoons, drained and rinsed (26 g)
Beans (Great Northern, Canned)2 1/2 tablespoons, drained and rinsed (26 g)
Pumpkin (canned, unsalted)3 tablespoons, solid-pack (42 g)
Tomatoes (Crushed, Canned)3 tablespoons (42 g)
Low-sodium chicken or vegetable broth3 tablespoons (42 g)
Water2 1/2 teaspoons (12 g)
Brown sugar1/2 teaspoon (3 g)
Taco seasoning mix1/2 teaspoon

Cook’s tips

Let the ground turkey brown before adding the beans and liquids; stirring it constantly keeps it grey.
Rinsing the canned beans removes much of the sodium; the taco seasoning already carries plenty.
Cool leftovers quickly and refrigerate within 2 hours; the chili keeps 4 days or freezes 3 months in 1-cup portions.
Contains: none of the nine major food allergens (check the taco seasoning label, as some blends contain wheat or milk).
Naturally gluten-free and dairy-free as written. Plant-based: replace the turkey with a third can of beans or 1 cup cooked lentils.

Method

Wash your hands and all surfaces before you start.
Heat the oil in a 4-quart or larger saucepan over medium-high heat.
Add the turkey, onion, green pepper and garlic. Cook, breaking the meat apart, until browned and the vegetables are tender.
Stir in the kidney beans, great northern beans, pumpkin, crushed tomatoes, broth, water, brown sugar and taco seasoning.
Bring to a boil, then reduce the heat, cover and simmer 1 hour, stirring now and then.
Check that the chili has reached 165°F, then serve. Refrigerate leftovers within 2 hours.

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