Hearty Turkey and Bean Pumpkin Chili
It’s another beautiful fall here in Eagle, Idaho. We enjoy all the seasons, but perhaps not as intensely as other parts of the country with their bitter cold winters and massive snow falls. But that’s the way this Southern California girl likes it. I enjoy my sunshine and am a little bittersweet when fall temperatures steal away my summer bliss, outdoor tennis and my flower beds. My perennial flower garden begins its annual “put me to bed for the winter” routine and I’m sadly forced to cut them down, but I am grateful for their constancy; I know they’ll be right back next spring always surprising and impressing me with even bigger and bolder blooms.
The other thing fall brings is a call for warmer foods in my belly, like this delicious pumpkin chili. You might not think to add pumpkin to chili, but it adds a warm and smooth texture that is very pleasing. I value the nutritious qualities of pumpkin, and along with other orange vegetables, it is super high in vitamin A, the anti-oxidant that helps our night vision, lowers risk of certain cancers, supports bone health and immunity and aids in skin repair and protein metabolism. So many benefits! I use an entire can of 100% pure pumpkin puree so no waste here.
The beans are the winners of any chili or soup or stew or salad in my opinion. I’m pleased to partner with S&W® Beans to promote the benefits of eating more beans in our diet. This is easy–a no brainer! I’ve already talked about the role beans play in cancer prevention with my post My Big Fat Greek Salad and why eating a more plant-based diet is so valuable in my post Black Bean Stuffed Bell Peppers. Today we’re talking digestive health and fiber. Fiber is so key to the health of our guts and gut health is becoming pretty much the talk of the science world. Those billions of microbes roaming around down there govern a lot of functions, so keeping our gut healthy is key. No, fiber is the key! Did you know we’re all supposed to get at least 25 grams of fiber daily? Wow! But you probably can guess that more than 90% of Americans fall short. The average person consumes just 15g of fiber each day. And beans provide plenty, about 9 grams in a 1/2 cup.
There are two types of fiber, soluble and insoluble. Soluble fiber helps slow down digestion, which helps you stay full longer, resist the urge to overeat and ultimately aid in weight control. This fiber has also been linked to a lower risk of heart disease and type 2 diabetes. Insoluble fiber supports healthy digestion by promoting movement of food through the digestive tract. Both types are important for good digestive and overall health, and are found in beans, like S&W® Beans! I talked about fibers in my posts Five Ways to Lower Your Cholesterol Without Drugs and Top Five Foods for a Healthy Heart.
As you check out the ingredient photo you’ll see a lot of canned products. Not a bad thing. Of course canned beans are super convenient. I rarely make time to soak beans and am grateful that canned options are available. And canned tomatoes are especially healthy. All the phytonutrient goodness of tomatoes are concentrated when they’re cooked and canned.
And all the seasonings! A lot of spices. These make this chili so yummy. Please don’t short change even one of these spices. I suppose I could put them all into a single blend and use in all my chili recipes. The cinnamon might surprise you, but it’s not much; just enough to create a fabulous flavor hit.
Enjoy fall with all its beauty and splendor. Winter is not far behind . . .
- Hearty Turkey and Bean Pumpkin Chili
- 1 Tbsp olive oil
- 1 pound 99% lean ground turkey
- 1 small sweet onion, chopped
- 1 small green bell pepper, chopped
- 1 cup low sodium chicken broth
- 1 (15-ounce) can diced stewed tomatoes
- 1 (8-ounce) can tomato sauce
- 1 (15-ounce) can low-sodium S&W® Kidney Beans, rinsed and drained
- 1 (15-ounce) can low-sodium S&W® Black Beans, rinsed and drained
- 1 (15-ounce) can 100% pure pumpkin puree
- 2 Tbsp chili powder
- 1 tsp chipotle powder
- 1 tsp cumin
- 1 tsp dried oregano
- 1 tsp garlic powder
- 1/4 tsp cinnamon
- 1/2 tsp each sea salt and freshly ground black pepper
- Heat olive oil in a large soup pot placed over medium-high heat. Add ground turkey and cook until browned. Add onion and bell pepper and cook until onions are translucent. Add broth, tomatoes, tomato sauce, beans and pumpkin puree, stirring until combined. Stir in chili powder, chipotle powder, cumin, oregano, garlic powder, cinnamon, salt and black pepper. Bring to a boil, then reduce heat to medium-low and simmer for 10-15 minutes or longer, if you have time, to allow flavors to meld together. Add water as needed for desired consistency. Serve with your favorite chili toppings like plain Greek yogurt, shredded cheese, chopped green onion and/or chopped avocado.
Notes
Per 1/2 cup serving: 20 g protein, 25 g carbohydrate, 7 g fat, 254 calories, 420 mg sodium
You will also enjoy:
Beef and Butternut Squash Chili
