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Pumpkin Chili

This warm and hearty Pumpkin Chili adds nutritional value and creates a silkier, more complex flavor profile than traditional chili. The pumpkin contributes essential vitamins and creates a velvety consistency that transforms an ordinary meal into something extraordinary.
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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Course Main Course, Soup
Cuisine American
Servings 6 servings
Calories 285 kcal

Equipment

  • Dutch Oven or Heavy-Bottomed Pot
  • Wooden Spoon

Ingredients
  

Base Ingredients

  • 1 tablespoon olive oil
  • 1 large onion diced (about 1 cup)
  • 1 red bell pepper diced
  • 3 cloves garlic minced
  • 1 pound ground turkey substitute with ground beef or plant-based crumbles

Spices

  • 2 tablespoons chili powder
  • 1 tablespoon cumin
  • 1 teaspoon oregano
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg

Main Ingredients

  • 1 can (15 oz) pumpkin puree not pumpkin pie filling
  • 1 can (14.5 oz) diced tomatoes
  • 1 can (15 oz) black beans drained and rinsed
  • 1 can (15 oz) kidney beans drained and rinsed
  • 1 cup low-sodium chicken or vegetable broth
  • 1 tablespoon maple syrup optional, enhances the pumpkin flavor
  • salt and pepper to taste

Optional Toppings

  • sour cream
  • shredded cheese
  • avocado slices
  • green onions
  • cilantro

Instructions
 

  • Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the diced onion and bell pepper, sautéing until softened, about 5 minutes. Allow the vegetables to develop a slight caramelization to build flavor.
  • Add the minced garlic and cook for 30 seconds until fragrant. Immediately add the ground turkey, breaking it up with a wooden spoon. Cook until browned and no pink remains, approximately 7-8 minutes.
  • Sprinkle in the chili powder, cumin, oregano, cinnamon, and nutmeg, stirring to coat the meat and vegetables evenly. Toast these spices for about 1 minute until they become aromatic.
  • Add the pumpkin puree, diced tomatoes with their juice, both types of beans, broth, and maple syrup if using. Stir thoroughly to combine all ingredients.
  • Bring the mixture to a gentle boil, then reduce heat to low. Simmer uncovered for 30 minutes, stirring occasionally to prevent sticking.
  • Taste and adjust seasonings with salt and pepper. If the chili is too thick, add a splash more broth; if too thin, simmer a few minutes longer. Ladle into bowls and garnish with your favorite toppings.

Notes

This chili actually improves with time as flavors continue to meld. Refrigerate leftovers in an airtight container for up to 4 days, or freeze for up to 3 months.
For a vegetarian version, substitute the ground turkey with an additional can of beans or plant-based crumbles.
Be sure to use pure pumpkin puree, not pumpkin pie filling which contains sugar and spices that will change the flavor of the chili.

Nutrition

Calories: 285kcalCarbohydrates: 31gProtein: 22gFat: 9gSaturated Fat: 2gCholesterol: 45mgSodium: 410mgPotassium: 850mgFiber: 10gSugar: 6gVitamin A: 10500IUVitamin C: 45mgCalcium: 80mgIron: 4.5mg
Keyword Pumpkin Chili, Healthy Chili, Fall Recipe, Comfort Food
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