Turkey, pumpkin and white bean chili
Makes
10 cups
When the weather gets chilly, make a bowl of chili! Dig into this hearty bowl packed with lots of nutritious goodness and, of course, pumpkin.
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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
Instructions
- 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