Description

This hearty and flavorful Pumpkin Turkey Chili combines lean ground turkey, nutrient-rich pumpkin puree, and a medley of spices to create a comforting and nutritious meal perfect for cooler days. Infused with warm spices like cinnamon and cocoa powder, this chili offers a unique twist on the classic recipe, delivering both depth and richness in every bite. It’s easy to prepare on the stovetop or in an Instant Pot and can be customized with fresh toppings such as avocado, Greek yogurt, and cilantro for added creaminess and freshness.

Ingredients

Scale

Vegetables

1 large yellow onion, diced (about 2 cups)
1 medium bell pepper (red, yellow, or orange), diced
4 cups baby spinach leaves
Avocado (optional, for serving)
Cilantro (optional, for serving)

Aromatics and Spices

6 garlic cloves, minced (or 3/4 teaspoon garlic powder)
2 tablespoons chili powder
1 tablespoon cocoa powder
1½ teaspoons ground cinnamon (or 1 tablespoon pumpkin pie spice)
2½ teaspoons ground cumin
1 teaspoon kosher salt
½ teaspoon ground black pepper
½ teaspoon cayenne pepper (optional)

Proteins and Canned Goods

1⅓ pounds ground turkey or chicken (90 to 93 percent lean)
One 15-ounce can white beans, drained and rinsed
One 28-ounce can diced tomatoes with liquid
¼ cup tomato paste (no salt added)
One 14-ounce can pumpkin puree

Liquids

1 cup reduced-sodium chicken or vegetable broth

Dairy (Optional Toppings)

Sour cream or Nonfat plain Greek yogurt (optional, for serving)

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Instructions

Sauté Vegetables: Liberally coat a large pot or Dutch oven with oil spray and warm over medium-high heat. Add the diced onion and bell pepper, sautéing while stirring occasionally for about 7 minutes, until the onion softens.
Add Garlic: Stir in the minced garlic and cook until fragrant, about 30 seconds, making sure it doesn’t burn.
Cook Ground Turkey: Add the ground turkey or chicken to the pot. Use a spatula or large spoon to break up the meat as it cooks. Continue cooking for about 6 to 7 minutes until the meat is fully cooked and browned.
Add Remaining Ingredients: Stir in the white beans, diced tomatoes with liquid, tomato paste, pumpkin puree, broth, chili powder, cocoa powder, cinnamon or pumpkin pie spice, cumin, salt, black pepper, and optional cayenne pepper. Mix well to combine all ingredients evenly.
Simmer: Reduce the heat to low and let the chili simmer uncovered for 20 to 30 minutes, stirring occasionally to prevent sticking and to allow flavors to meld.
Add Spinach: Just before serving, stir in the fresh baby spinach leaves until wilted and evenly incorporated.
Serve: Serve the chili hot, topped with optional avocado slices, sour cream or nonfat plain Greek yogurt, and fresh cilantro as desired.
Instant Pot Method (Optional): Press the ‘Sauté’ function on the Instant Pot and follow steps 1 to 4. Then close the lid and cook on high pressure for 15 minutes followed by a natural pressure release. After pressure release, stir in the spinach and serve with toppings.

Notes

You can substitute ground turkey with ground chicken or lean beef according to taste and availability.
Use pumpkin pie spice if you prefer a sweeter, more aromatic flavor instead of just cinnamon.
Adjust the cayenne pepper quantity to control the heat level of the chili.
The chili can be made ahead and tastes even better the next day as the flavors meld.
For a vegetarian version, replace ground turkey with plant-based meat substitutes and use vegetable broth.

Nutrition

Serving Size: 1 cup
Calories: 280
Sugar: 6g
Sodium: 420mg
Fat: 7g
Saturated Fat: 1.5g
Unsaturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 28g
Fiber: 7g
Protein: 28g
Cholesterol: 65mg