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Pumpkin Chili

Pumpkin Chili

10 Ratings
10 Ratings
Recipe Image
Pumpkin Chili
Makes: 8 Servings
Total Cost: $$$$
Cook Time: 30 minutes

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

Ingredients

  • 2 teaspoons olive oil
  • 1 small yellow onion (chopped)
  • 1 green bell pepper (cored, seeded and chopped )
  • 2 jalapeño peppers (seeded and finely chopped)
  • 2 cloves garlic ( finely chopped or 1/2 teaspoon garlic powder )
  • 1 pound ground turkey
  • 1 can diced tomatoes with juice
  • 1 can pumpkin puree
  • 1 cup water
  • 1 teaspoon cumin, ground
  • salt and pepper (to taste, optional)
  • 1 can kidney beans (Can choose other beans if desired.)

Directions

1. Heat oil in a large pot over medium high heat.

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

3. Add turkey and cook until browned.

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

5. Reduce heat to medium low then add beans.

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

7. Ladle chili into bowls and serve.

Source:

Bronson Wellness Center

Nutrition Information

Serving Size: 1 Cup
Nutrients Amount
Total Calories 193
Total Fat 8 g
Saturated Fat 2 g
Cholesterol 41 mg
Sodium 242 mg
Carbohydrates 17 g
Dietary Fiber 6 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 0 mcg
Calcium 76 mg
Iron 3 mg
Potassium 540 mg
N/A - data is not available
Nutrients Amount
Total Calories 193
Total Fat 8 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 8 mg
Omega 3 - DHA 4 mg
Cholesterol 41 mg
Carbohydrates 17 g
Dietary Fiber 6 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 76 mg
Potassium 540 mg
Sodium 242 mg
Copper 277 mcg
Iron 3 mg
Magnesium 51 mg
Phosphorus 200 mg
Selenium 15 mcg
Zinc 2 mg
Vitamins
Vitamin A 444 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 0.6 mcg
Vitamin C 44 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 15 mcg
Folate 33 mcg DFE
Thiamin 0.4 mg
Riboflavin 0.2 mg
Niacin 4 mg
Choline 58 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 cups
Protein Foods 2 1/2 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025