This high-fibre, high-flavoured ground turkey and white bean chili gets a beta-carotene and vitamin A boost from the addition of velvety puréed pumpkin.
Turkey, pumpkin & white bean chili
Makes 6 generous servings.
Per serving (about 1-1/2 cups): 330 calories, 10 g total fat (2.6 g saturated fat), 29 g protein, 34 g carbohydrate, 11 g fibre, 92 mg cholesterol, 396 mg sodium
Ingredients:
- 1 tbsp olive oil
- 1-1/2 lbs ground turkey
- 1-1/2 cups chopped onions
- 2 tsp minced garlic
- 1 cup chopped green bell peppers
- ¾ cup each diced celery and diced carrots
- 1-1/2 tbsp chili powder
- 2 tsp ground cumin
- 1 tsp dried oregano
- 1/8 tsp cayenne pepper (optional)
- 2 cups reduced-sodium chicken broth
- 1 can (19 oz/540 mL) no-salt-added diced tomatoes, undrained
- 1-1/2 cups canned pure pumpkin (not pumpkin pie filling)
- 1 can (19 oz/540 mL) no-salt-added navy beans, drained and rinsed
- 2 tbsp minced fresh cilantro
- 1 tbsp freshly squeezed lime juice
Method:
Heat olive oil in a large pot over medium-high heat. Add turkey, onions, and garlic. Cook and stir until turkey is no longer pink and onions begin to soften, about 5 minutes.
Break up any large pieces of turkey as it’s cooking.
Add green peppers, celery, carrots, chili powder, cumin, oregano and cayenne pepper. Cook for 1 more minute.
Add chicken broth, tomatoes with their liquid and pumpkin. Mix well. Bring mixture to a boil. Reduce heat to low, cover and simmer for 20 minutes.
Stir in beans and simmer 10 more minutes. Remove from heat. Stir in cilantro and lime juice. Serve hot.
Courtesy Janet and Greta Podleski
www.janetandgreta.com
The Looneyspoons Collection
@janetpodleski
@gretapodleski