Recipe: Hearty Pumpkin Chili

One of my favorite things about fall/winter is the cozy food. I love the tasty meals that warm you up after a day of being outside--soups and chilis are a particular favorite for me, especially with lots of flavorful spices. 

That's one of the reasons I'm always on the lookout for new recipes, especially ones that are interesting variations of the classics. So, when I came across this chili with pumpkin at www.nutrition.va.gov, I had to share it. 

I know... some of you probably gasped at the idea of adding pumpkin, but let's be honest, by itself pumpkin does not have a strong flavor.  Plus, the fall fruit is packed with nutrition like: 

• Great source of vitamin A, which is good for vision and the immune system.
• High in potassium and vitamin C, which promote heart health.
• Contains antioxidants, which may help protect against cancer.
• Full of fiber to help keep you stay satisfied longer.

Like to watch and learn?

Besides the recipe below, consider checking out this "how to" video from our teammates from the West Palm Beach VA : https://youtu.be/BgDuKqRJsr0 

Prep: 10 minutes | Cook: 50 minutes | Total: 60 minutes
Yield: 8 servings | Serving Size: ~2 cups

Ingredients 

1 pound (16 ounces) lean ground turkey (90% lean or higher) 
1 large onion, finely chopped (about 2 cups) 
3 tablespoons chili powder 
1 tablespoon pumpkin pie spice 
1 teaspoon ground cumin 
1 teaspoon garlic powder 
1 teaspoon ground black pepper 
¼ teaspoon salt 
2 cups low-sodium chicken broth 
2 (14.5-ounce) cans no-salt-added diced tomatoes and their juice 
1 (15-ounce) can pumpkin purée 
1 (15-ounce) can no-salt-added kidney beans, drained and rinsed 
1 (15-ounce) can no-salt-added black beans, drained and rinsed 
1 (15-ounce) can no-salt-added garbanzo beans (chickpeas), drained and rinsed 
1 (4-ounce) can green chilies 
2 tablespoons apple cider vinegar 
Optional toppings: Shredded cheese, plain Greek yogurt, sliced scallion (green onion)

Directions 

1. Heat a large pot or Dutch oven over medium heat.
2. Add the ground turkey and onion. Cook, stirring often, until the turkey is no longer pink and the onion is softened, about 5-7 minutes. 3
3. Add the chili powder, pumpkin pie spice, cumin, garlic powder, black pepper, and salt. Cook until fragrant, about 1 minute.
4. Add the broth, diced tomatoes with their juice, pumpkin puree, kidney beans, black beans, garbanzo beans, green chiles, and apple cider vinegar. Stir to combine.
5. Bring to a boil over high heat, then reduce the heat to maintain a simmer.
6. Cook uncovered for 35-45 minutes. 

7. Serve warm, topping as desired. 

   NOTE: To make the recipe in a slow cooker, add the ingredients and stir to combine. Cover the slow cooker with the lid, then set the slow cooker to cook on low for 8-12 hours (or on high for 4-6 hours).

Nutrition Facts Per Serving: Calories: 365 | Total Fat: 7.5 g | Saturated Fat: 1.5 g Sodium: 235 mg | Total Carbohydrate: 56 g | Dietary Fiber: 19 g | Protein: 25 g 

For more recipes, please visit www.nutrition.va.gov