Open Arms of Minnesota

Weekly Recipe #274: Turkey Pumpkin Chili

Caitlin Miller, Dietetic Intern [University of Minnesota]

Photo credit: Liliana Fuchs/Flickr

We’re in the thick of fall and pumpkin spice-flavored foods and beverages have taken over the supermarket and coffee shops. But this autumnal vegetable isn’t just a faddish flavoring – pumpkins pack a healthy punch for fall recipes!

Orange vegetables like pumpkins are full of vitamin A, a nutrient that supports your vision. Pumpkins are also an excellent source of fiber, which can make you feel full, promote weight loss, aid in digestion, lower blood sugars and lower cholesterol. Eating one serving of this dish provides over 50% of your daily needs for vitamin A and 9 grams of fiber!

Turkey Pumpkin Chili

Serves 6


  • 2 tbsp. extra-virgin olive oil
  • 1 small yellow onion, chopped
  • 1 green bell pepper, cored, seeded and chopped
  • 2 jalapeños, seeded and finely chopped
  • 2 cloves garlic, finely chopped
  • 1 lb. ground turkey
  • One 14.5-oz. can diced tomatoes with their liquid
  • One 15-oz. can pumpkin purée
  • 1 cup water
  • 1 tbsp. chili powder
  • 1 tsp. ground cumin
  • 1 tsp. oregano
  • 1/2 tsp. salt
  • Ground black pepper, to taste
  • One 15-oz can navy beans, rinsed and drained
  • Sour cream
  • Cilantro


  1. Heat oil in a large pot over medium high heat.
  2. Add onion, bell pepper, jalapeños and garlic and cook, stirring frequently, until vegetables start to become tender, about 5 minutes.
  3. Add turkey and cook until browned.
  4. Add tomatoes, pumpkin, water, chili powder, cumin, oregano, salt and pepper and bring to a boil.
  5. Reduce heat to medium low and add beans.
  6. Cover and simmer, stirring occasionally, for 30 minutes more.
  7. Top with a dollop of sour cream and chopped cilantro.
  8. Serve and enjoy!

Nutrition Information:

Per serving: 275 calories, 7 grams total fat, 1 gram saturated fat, 26 grams protein, 30 grams carbohydrates, 9 grams dietary fiber, 646 mg sodium.

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