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FALL In Love With Pumpkin Turkey Chili

Fall is here in full swing... well, maybe not so much here in Southern California. But a girl can dream, right? Back "home" on the East coast, it's fall and that means Chili season! Keeping with the pumpkin theme, I'd like to share this healthy, Registered Dietitian Approved recipe from Meal Makeover Moms .

Chili recipes are typically pretty flexible, and this Pumpkin Turkey Chili is no exception. You can add more heat by increasing the spices, use any type of bean that you like, and your choice of toppings can include a variety of things: shredded low-fat cheese, low-fat sour cream or plain Greek yogurt, diced avocado, and fresh cilantro.


  • 2 teaspoons canola oil

  • 1 small onion, cut into ¼-inch dice (1 cup)

  • 1 pound lean ground turkey

  • One 28-ounce can crushed tomatoes, undrained

  • One 15-ounce can 100% pumpkin purée

  • One 15-ounce can pinto beans, drained and rinsed

  • 1 cup frozen corn kernels, thawed

  • 2 teaspoons chili powder

  • 2 teaspoons ground cumin

  • 1 teaspoon ground cinnamon

  • Topping Choices: Shredded, reduced-fat Cheddar cheese, light sour cream or plain yogurt, fresh cilantro, diced avocado


  1. Heat the oil in a large pot over medium heat. Add the onion and turkey and cook, breaking up the large pieces of meat, until no longer pink and the onions soften, about 5 minutes.

  2. Add the tomatoes, pumpkin, beans, corn, chili powder, cumin, and cinnamon and stir until combined.

  3. Raise the heat and bring to a boil. Lower the heat, cover, and simmer, stirring occasionally, until the flavors are blended, 20 minutes. Serve in individual bowls with optional toppings

Nutrition Information

Serving size: (1⅓ cups) Calories: 270, Fat: 9g, Saturated fat: 2g,

Carbohydrates: 30g, Sodium: 310mg, Fiber: 10g, Protein: 22g

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