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Pumpkin Chili

Canned or puréed pumpkin adds a hearty and nutritious flavor to this savory chili recipe.

  • 30 minutes
  • 8 Servings
  • $6.00 - $8.99

Ingredients

  • 2 teaspoons olive oil
  • 1 small yellow onion
  • 1 green bell pepper
  • 2 jalapeño peppers
  • 2 cloves garlic
  • 1 pound ground turkey
  • 1 can diced tomatoes with juice, low-sodium
  • 1 can pumpkin purée
  • 1 cup water
  • 1 teaspoon cumin, ground
  • 1 tablespoon chili powder
  • salt and pepper
  • 1 can kidney beans, low-sodium

Steps

1

Wash hands with soap and water.

2

Heat oil in a large pot over medium high heat.

3

Add onion, bell pepper, jalapenos and garlic and cook, stirring frequently until tender, about 5 minutes.

4

Add turkey and cook until browned.

5

Add tomatoes, pumpkin, water, chili powder, cumin, salt, and pepper and bring to a boil.

6

Reduce heat to medium low then add beans.

7

Cover and simmer, stirring occasionally, for 30 minutes more.

8

Ladle chili into bowls and serve.

Ingredients

Serving Size: 1 Cup

NutrientsAmount
Total Calories195
Total Fat9 g
Saturated Fat2 g
Monounsaturated Fat3 g
Polyunsaturated Fat2 g
Linoleic Acid2 g
α-Linolenic Acid0.1 g
Omega 3 - EPA8 mg
Omega 3 - DHA4 mg
Cholesterol41 mg
Carbohydrates18 g
Dietary Fiber6 g
Total Sugars5 g
Added Sugars included0 g
Protein14 g
Minerals
Calcium78 mg
Potassium539 mg
Sodium228 mg
Copper286 mcg
Iron3 mg
Magnesium52 mg
Phosphorus202 mg
Selenium15 mcg
Zinc2 mg
Vitamins
Vitamin A448 mcg RAE
Vitamin B60.4 mg
Vitamin B120.6 mg
Vitamin C27 mg
Vitamin D0 mcg
Vitamin E2 mg
Vitamin K16 mcg
Folate32 mcg DFE
Thiamin0.2 mg
Riboflavin0.2 mg
Niacin4 mg
Choline58 mg

Source:

  • Bronson Wellness Center