SUSTAIN
Health Care by Food
Pumpkin Chili
Serving Size | Calories | Protein | Saturated Fat | Sodium | Carbohydrate | Fiber | Added Sugars |
|---|---|---|---|---|---|---|---|
1 cup | 195 | 14g | 2g | 228mg | 18g | 6g | 0g |
The rich flavors of chili combine with the subtle sweetness and creamy texture of pumpkin in this Pumpkin Chili recipe. It's a hearty and satisfying dish perfect for cooler weather or any time you crave a comforting meal. Pumpkin and tomatoes are alsoo a great source of beta-carotene, the plant form of vitamin A!
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 ½ teaspoon garlic powder)
1 pound ground turkey (optional)
1 can (14.5 ounces) diced tomatoes with juice
1 can (15 ounces) pumpkin puree
1 cup water
1 teaspoon cumin, ground
Salt and pepper, to taste (optional)
1 can (15 ounces) no-salt-added kidney beans (or other type of bean if desired.)
Preparation
Wash hands thoroughly with soap and water before you begin cooking. Thoroughly wash all fresh produce. Be sure to re-wash hands after handling raw turkey (if using).
Heat oil in a large pot over medium high heat.
Add garlic, cumin, onion, bell pepper, jalapenos and garlic and cook, stirring frequently until tender, about 5 minutes.
Add turkey and cook until browned (skip if not including ground turkey). Ground turkey is cooked when it reaches an internal temperature of 165˚ F.
Add tomatoes, pumpkin, water, chili powder, cumin, salt and pepper and bring to a boil.
Reduce heat to medium low then add beans.
Cover and simmer, stirring occasionally, for 30 minutes more.
Ladle chili into bowls and serve.