Pumpkin Chili
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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)
Instructions
- Wash hands with soap and water.
- Heat oil in a large pot over medium high heat.
- Add onion, bell pepper, jalapenos and garlic and cook, stirring frequently until tender, about 5 minutes.
- Add turkey and cook until browned.
- Add tomatoes, pumpkin, water, chili powder, cumin, salt, and pepper and bring to a boil.
- Reduce heat to medium low then add beans.
- Cover and simmer, stirring occasionally, for 30 minutes more.
- Ladle chili into bowls and serve.
Nutrition
| Calories | 195 |
|---|---|
| Protein | 14 g |
| Total Fat | 9 g |
| Saturated Fat | 2 g |
| Cholesterol | 41 mg |
| Sodium | 228 mg |
| Carbohydrates | 18 g |
| Dietary Fiber | 6 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Bronson Wellness Center