Ingredients
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1 tablespoon (13.5 g) olive oil
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1 large onion (about 200 g), diced
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1 red bell pepper (about 150 g), diced
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1 jalapeño (about 14 g), seeded and minced
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4 garlic cloves, minced
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1 1/2 lb (680 g) 93% lean ground turkey
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2 tablespoons (16 g) chili powder
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1 tablespoon (6 g) ground cumin
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1 teaspoon smoked paprika
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1 teaspoon dried oregano
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1/2 teaspoon ground cinnamon
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1 teaspoon fine salt
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1 can (14.5 oz, 411 g) no-salt-added diced tomatoes, fire-roasted if you can find them
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1 can (15 oz, 425 g) pumpkin purée (100% pumpkin, not pie filling)
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2 cans (15 oz each) no-salt-added black beans, rinsed and drained (about 510 g drained)
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1 1/2 cups (360 ml) unsalted chicken stock, such as Swanson Unsalted
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1 tablespoon (15 g) fresh lime juice
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For serving: plain 2% Greek yogurt, sliced avocado, chopped cilantro
Allergens Contains: None of the major allergens. Spice blends and stock vary by brand; check labels if you are cooking for someone with allergies.
Instructions
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1
Heat the oil in a large heavy pot over medium-high heat. Cook the onion, bell pepper and jalapeño 6 to 8 minutes, until soft and the onion is browning at the edges. Stir in the garlic for 30 seconds.
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2
Add the turkey and break it up with a spoon. Cook 6 to 8 minutes, until no pink remains, some bits have browned and the liquid has cooked off. Stir in the chili powder, cumin, paprika, oregano, cinnamon and salt and cook 1 minute, until fragrant and the meat is evenly coated.
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3
Stir in the tomatoes with their juices, the pumpkin, beans and stock. Bring to a boil, then lower to a gentle simmer and cook, partly covered, 25 to 30 minutes, stirring now and then, until thick enough that a spoon dragged across the bottom leaves a trail and the color has deepened to a brick red-brown. Loosen with a splash of water if it gets too thick.
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4
Take the pot off the heat and stir in the lime juice. Taste and adjust with another pinch of chili powder for heat or a few more drops of lime for brightness. Serve with the toppings you like.
Meal Prep Tip
Chili tastes better the next day, once the spices settle in. It keeps 4 days in the fridge or 3 months frozen in portions; the pumpkin keeps thickening as it sits, so loosen it with a splash of water when you reheat.
Storage & Food Safety
Cook the turkey to 165°F. Cool leftovers quickly in shallow containers and refrigerate at 40°F or below within 2 hours (1 hour above 90°F); eat within 4 days or freeze up to 3 months. Reheat to 165°F. For children under 4, lightly mash the beans and leave out the jalapeño.
Make It Yours
Lower-carb
Use one can of beans instead of two. Net carbs drop about 10 g to roughly 13 g per serving and fiber to about 10 g, which fits our low-carb targets; protein falls about 4 g.
Lower-sodium
Skip the added salt and add an extra teaspoon of cumin and more lime at the end. Saves about 380 mg per bowl, to roughly 210 mg.
If you don't like turkey
Use 93% lean ground beef. Adds about 2 g protein and 1 g saturated fat per bowl, with a deeper, meatier flavor.
Vegetarian or plant-based
Replace the turkey with 2 more cans of black beans and 8 oz chopped mushrooms, and use vegetable stock. Protein drops to about 20 g and net carbs rise to about 37 g, above our complex-carb target, so serve 1 1/4-cup bowls.
Heartier
Top each bowl with 2 tablespoons plain 2% Greek yogurt and a quarter of an avocado. Adds about 80 calories, 6 g fat, 4 g protein and 2 g net carbs.
Budget or pantry-only
Cook 1 cup dried black beans instead of buying cans; it yields about 2 1/2 cups, close to two cans. Cheaper and nearly sodium-free, with the same fiber and protein.
Nutrition
Per serving (about 1 3/4 cups, 470 g) — estimate, without toppings. 2 tablespoons Greek yogurt plus 1/4 avocado adds about 80 calories, 6 g fat, 4 g protein and 2 g net carbs.
Calories
380
Net Carbs
23g
Total Carbs
36g
Fiber
13g
Total Sugars
7g
Added Sugars
0g
Protein
33g
Fat
13g
Saturated Fat
3g
Sodium
600mg
Nutrition pending review by our registered dietitian — estimate only. Not medical advice.
Keywords
DinnerHigh FiberFreezer-FriendlyPumpkinOne-PotComplex-Carb
