Pumpkin Chili

Ingredients

  • 1 lb. lean ground turkey 

  • 1 small white onion, washed and diced 

  • 3 teaspoons garlic, minced 

  • 1 Tablespoon olive oil 

  • 1(15 oz.) can pumpkin puree  

  • 1 (29 oz.) can tomato puree  

  • 1 (4.5 oz.) can green chilies

  • 1 (15 oz.) low-sodium black beans, drained 

  • 1 (15 oz.) low sodium kidney beans, drained 

  • 1 cup skim milk 

  • 1 teaspoon dried parsley 

  • 2 Tablespoons chili powder 

  • 1 teaspoon oregano  

  • 2 teaspoons cumin  

Directions

  1. Wash hands with soap and water. Over medium heat, brown turkey, and cook until turkey reaches an internal temperature of 165°F. Drain excess fat.  

  1. Add olive oil and saute garlic and onions until onions are translucent.  

  1. Add remaining ingredients. Cover and bring to a boil. Reduce heat and simmer for 25-30 minutes, stirring occasionally. Add milk.  

  1. Serve with non-fat Greek yogurt or a dollop of hummus and whole wheat crackers.  

Store in an airtight container and refrigerate for up to four days. Freeze for up to three months for best quality.

Pumpkin Chili
Total Time
60 min
Prep Time
10 min
Servings
10
Nutrition Facts

per one-cup of chili:
Calories: 227 

Fat: 8 g

Saturated Fat: 1.5 g 

Sodium: 345 mg

Carbohydrates: 28 g

Fiber: 9 g 

Added sugar: 0 g

Protein: 15 g