Pumpkin Chili

Thu, 10/19/2023 - 09:30



  • 1 cup canned pumpkin puree (not pumpkin pie filling)
  • 1/2 lb. lean ground turkey
  • 1/2 onion, diced
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (15 oz) diced tomatoes (fire-roasted if preferred)
  • 1 cup low-sodium chicken or vegetable broth
  • 1 tsp chili powder
  • 1/2 tsp ground cumin
  • 1/2 tsp paprika
  • 1/4 tsp cinnamon
  • Salt and pepper to taste
  • 1 tbsp olive oil
  • Optional toppings:  Organic Greek yogurt or low-fat sour cream, shredded cheese, chopped fresh cilantro, or sliced green onions


  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, red bell pepper, and garlic. Sauté for about 3-4 minutes until they begin to soften.
  2. Add the ground turkey or chicken to the pot and cook, breaking it up with a spoon, until it's no longer pink and is cooked through.
  3. Add the chili powder, ground cumin, paprika, and cinnamon to the pot. Stir well to coat the meat and vegetables with the spices.
  4. Pour in the canned pumpkin puree, diced tomatoes, black beans, and chicken or vegetable broth. Stir everything together.
  5. Season the chili with salt and pepper to taste. You can start with about 1/2 teaspoon of each and adjust as needed.
  6. Bring the chili to a boil, then reduce the heat to low, cover, and let it simmer for about 15-20 minutes, stirring occasionally to prevent sticking.
  7. Taste the chili and adjust the seasoning if necessary.
  8. Serve the pumpkin chili in bowls and top with your choice of optional toppings, such as Greek yogurt or low-fat sour cream, shredded cheese, chopped cilantro, or sliced green onions.

Enjoy your healthy and delicious pumpkin chili for two!