Makes
10 cups
INGREDIENTS
- 1 tbsp olive oil
- 1-1/2 lbs (680 g) ground turkey
- 1-1/2 cups chopped onions
- 2 tsp minced garlic
- 1 cup green bell peppers chopped
- 3/4 cup diced celery
- 3/4 cup diced carrots
- 1-1/2 tbsp chili powder
- 2 tsp ground cumin
- 1 tsp dried oregano
- 1/8 tsp (optional) cayenne pepper
- 2 cups reduced-sodium chicken broth
- 1 can (19 oz/540mL) no-salt-added tomatoes diced (with liquid)
- 1-1/2 cups canned pure pumpkin (not pumpkin pie filling)
- 1 can (19 oz/540mL) no-salt-added navy beans drained and rinsed
- 2 tbsp fresh cilantro minced
- 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.
NUTRITION
Calories 217
Protein 18 g
Carbohydrates 21 g
Fat 6.8 g
Fibre 6.7 g
Sodium 235 mg
good source of
protein, fibre