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A steaming bowl of lean turkey pumpkin chili topped with sour cream, sliced green onions, and shredded cheese, photographed in warm autumn light

Lean Turkey Pumpkin Chili

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Prep Time 12 minutes
Cook Time 40 minutes
Total Time 52 minutes
Servings 6 servings
Calories 320 kcal

Equipment

  • Large Dutch oven or heavy-bottomed pot
  • Wooden spoon or silicone spatula
  • Chef's knife
  • Cutting board
  • Can opener
  • Measuring spoons
  • Measuring cups

Ingredients
  

Chili

  • 1.5 lbs 93/7 lean ground turkey
  • 1 tbsp olive oil
  • 1 medium yellow onion diced
  • 1 medium red bell pepper diced
  • 4 cloves garlic minced
  • 1 15 oz can pure pumpkin puree not pumpkin pie filling
  • 1 15 oz can black beans rinsed and drained
  • 1 14.5 oz can diced tomatoes with juices
  • 1 15 oz can tomato sauce low sodium preferred
  • 1 cup low-sodium chicken broth
  • 2 tsp chili powder
  • 1.5 tsp ground cumin
  • 1 tsp smoked paprika
  • 0.5 tsp garlic powder
  • 0.5 tsp onion powder
  • 0.25 tsp cayenne pepper adjust to taste
  • 0.75 tsp kosher salt plus more to taste
  • 0.25 tsp black pepper freshly ground

Optional Toppings

  • plain Greek yogurt or light sour cream
  • shredded reduced-fat cheddar cheese
  • sliced green onions
  • sliced avocado
  • fresh cilantro
  • lime wedges

Instructions
 

Brown the Turkey

  • Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Add the ground turkey and cook, breaking it up with a wooden spoon, until well browned and cooked through, about 7–8 minutes. Don't rush this step — letting the turkey get some color builds deep flavor. Drain any excess liquid if needed.
  • Push the turkey to the sides of the pot and add the diced onion and red bell pepper to the center. Sauté for 4–5 minutes, stirring occasionally, until softened and translucent. Add the minced garlic and cook for 1 more minute until fragrant.

Bloom the Spices

  • Add the chili powder, cumin, smoked paprika, garlic powder, onion powder, cayenne, salt, and black pepper directly to the pot over the turkey and vegetables. Stir constantly for 30–60 seconds, toasting the spices in the residual heat and oil. This step makes a significant difference in the depth of flavor of the finished chili.

Build the Chili

  • Pour in the pumpkin puree, diced tomatoes (with their juices), tomato sauce, rinsed black beans, and chicken broth. Stir everything together thoroughly until the pumpkin is fully incorporated and the mixture is uniform in color.
  • Bring the chili to a boil over medium-high heat, then reduce heat to low. Cover partially with a lid and let simmer for 30–35 minutes, stirring every 10 minutes. The chili will thicken and the flavors will deepen significantly during this time.

Taste, Adjust & Serve

  • Taste the chili and adjust seasoning — add more salt, cayenne, or chili powder as needed. If the chili is thicker than you'd like, stir in a splash more chicken broth. If you want it even thicker, simmer uncovered for an additional 5–10 minutes.
  • Ladle into bowls and serve hot with your choice of toppings such as a dollop of Greek yogurt, shredded cheese, sliced green onions, avocado, and a squeeze of fresh lime.

Notes

Storage: Cool completely and store in an airtight container in the refrigerator for up to 4 days. Reheat on the stovetop over medium-low heat with a splash of broth.
Freezer-friendly: Freeze in portions for up to 3 months. Thaw overnight in the refrigerator before reheating.
Slow cooker method: Brown the turkey and sauté aromatics as directed, then transfer everything to a slow cooker. Cook on LOW for 6–8 hours or HIGH for 3–4 hours.
For less heat: Omit or reduce the cayenne pepper entirely.
For more heat: Add a diced jalapeño with the onion and bell pepper, or stir in a chipotle pepper in adobo sauce with the liquids.

Nutrition

Calories: 320kcalCarbohydrates: 28gProtein: 31gFat: 9gSodium: 540mgFiber: 9gSugar: 7g
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