Description
A hearty and flavorful Turkey White Bean Pumpkin Chili that combines lean ground turkey with creamy white beans and nutritious pumpkin puree. This comforting chili is seasoned with chili powder, cumin, oregano, and green chiles, perfect for a healthy, protein-packed meal. It can be made either in a slow cooker or an Instant Pot, making it a versatile and easy weeknight dinner.
Ingredients
Scale
Meat
- 2 lbs 99% lean ground turkey
Vegetables & Beans
- 1 small onion, chopped
- 3 garlic cloves, minced
- 2 cans (15 oz each) white northern or navy beans, rinsed and drained
- 1 can (15 oz) pumpkin puree (or homemade)
- 1 can (4.5 oz) chopped green chiles
Liquids & Oils
- 1/2 teaspoon olive oil
- 2 cups low sodium chicken broth (check labels for gluten free)
- Olive oil spray for cooking
Spices & Herbs
- 1 teaspoon chili powder (adjust to taste)
- 2 bay leaves
- 1 1/2 tablespoons cumin
- 1 teaspoon oregano
- Kosher salt and pepper to taste
Toppings (optional)
- Chopped cilantro, red onion, or chives
- Greek yogurt or low-fat sour cream
Instructions
- Cook the ground turkey: Heat a large skillet over high heat and lightly spray with olive oil. Add the ground turkey and cook, breaking it up, until it turns white and is no longer pink, about 5 minutes. Transfer the cooked turkey to your slow cooker or Instant Pot.
- Sauté aromatics: Add 1/2 teaspoon olive oil to the skillet, then add chopped onion and minced garlic. Sauté for 3 to 4 minutes until fragrant and softened. Add cumin and continue to sauté for another minute to bloom the spice. Transfer the sautéed mixture to your crock pot or Instant Pot with the turkey.
- Add remaining ingredients: Add the rinsed and drained white beans, pumpkin puree, chopped green chiles, low sodium chicken broth, chili powder, oregano, and bay leaves to the slow cooker or Instant Pot. Stir everything together well.
- Cook the chili: For Slow Cooker: Cover and cook on high for 4 hours or low for 8 hours. For Instant Pot: Seal the lid, set to high pressure, and cook for 25 minutes. Allow natural pressure release.
- Finish and serve: Remove bay leaves from the chili. Adjust seasoning with kosher salt and pepper to taste. Serve hot topped with chopped cilantro, red onion, or chives and a dollop of Greek yogurt or low-fat sour cream if desired. Enjoy your nutritious and hearty turkey pumpkin chili!
Notes
- Use 99% lean ground turkey for a healthier option with less fat.
- Rinsing canned beans reduces sodium and improves flavor.
- You can substitute homemade pumpkin puree if preferred.
- Adjust chili powder according to your spice preference.
- This recipe works well in both slow cooker and Instant Pot for flexibility.
- Serve with crusty bread or over rice for a complete meal.
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 3g
- Sodium: 300mg
- Fat: 4g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 6g
- Protein: 27g
- Cholesterol: 60mg
