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Pumpkin Chili

Pumpkin Chili in a bowl
Makes: 8 Servings
Cook Time: 30 minutes

Canned or puréed pumpkin adds a hearty and nutritious flavor to this savory chili recipe.

Ingredients

  • 2 teaspoons olive oil
  • 1 small yellow onion (chopped)
  • 1 green bell pepper (cored, seeded and chopped )
  • 2 jalapeño peppers (seeded and finely chopped)
  • 2 cloves garlic (finely chopped or 1/2 teaspoon garlic powder )
  • 1 pound ground turkey
  • 1 can diced tomatoes with juice, low-sodium
  • 1 can pumpkin purée
  • 1 cup water
  • 1 teaspoon cumin, ground
  • 1 tablespoon chili powder
  • salt and pepper (to taste, optional)
  • 1 can kidney beans, low-sodium (or other beans if desired)

Directions

  1. Wash hands with soap and water.
  2. Heat oil in a large pot over medium high heat.
  3. Add onion, bell pepper, jalapenos and garlic and cook, stirring frequently until tender, about 5 minutes.
  4. Add turkey and cook until browned.
  5. Add tomatoes, pumpkin, water, chili powder, cumin, salt, and pepper and bring to a boil.
  6. Reduce heat to medium low then add beans.
  7. Cover and simmer, stirring occasionally, for 30 minutes more.
  8. Ladle chili into bowls and serve.

Notes

Source:

Bronson Wellness Center

Nutrition Information

Serving Size: 1 Cup
Nutrients Amount
Total Calories 202
Total Fat 9 g
Saturated Fat 2 g
Cholesterol 42 mg
Sodium 138 mg
Carbohydrates 18 g
Dietary Fiber 6 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 0 mcg
Calcium 81 mg
Iron 3 mg
Potassium 550 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 202
Total Fat 9 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 42 mg
Carbohydrates 18 g
Dietary Fiber 6 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 81 mg
Potassium 550 mg
Sodium 138 mg
Copper 0 mg
Iron 3 mg
Magnesium 52 mg
Phosphorus 205 mg
Selenium 16 mg
Zinc 2 mg
Vitamins
Vitamin A 459 mcg
Vitamin B6 0.4 mg
Vitamin B12 0.6 mcg
Vitamin C 26 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 16 mcg
Folate 34 mcg
Thiamin 0.4 mg
Riboflavin 0.2 mg
Niacin 4 mg
Choline 59 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 1 1/2 ounces
Vegetables 1 cups
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