Turkey Black Bean Pumpkin Chili
Quick and easy to prepare, this fiber-packed, protein-rich chili makes a perfect potluck dish, and it’s also great as a nourishing make-ahead dinner for a crowd and/or frozen for later use. Rich in fiber and plant protectors, the pumpkin and tomatoes provide plentiful carotenoids, which act as antioxidants to protect body tissues. Carotenoids also provide the raw material from which the body makes vitamin A, which is critically important for the optimum functioning of the immune system, and also for health of the skin and eyes. The beans are an especially rich source of soluble fiber, which helps the friendly gut bacteria to flourish.
- 1 tbsp olive oil
- 1 lg onion, chopped (about 1 ½ cups)
- 1 jalapeno pepper, seeded, chopped (can omit if use salsa verde)
- 3 cloves garlic, minced
- 1 lb ground turkey breast
- 1 ½ tbsp chili powder
- ½ cup cilantro, fresh, chopped
- 1 tsp oregano
- 1 15-oz can pumpkin puree
- 2 15-oz cans (about 3 cups) black (or kidney) beans, drained, rinsed
- 2 14.5-oz cans diced tomatoes, not drained (preferably Trader Joe’s Fire-Roasted Organic)
- 1 cup chicken broth (or tomatillo chili salsa)
- Salt & pepper to taste
Heat olive oil in a large stainless steel or iron skillet over medium heat. Add onion, jalapeno, and garlic. Cook about 5-10 minutes until onions are translucent and beginning to brown. Add turkey, chili powder and oregano, and chopped cilantro (optional). Cook till turkey slightly browned, stirring occasionally to prevent sticking. Add the pumpkin, beans, tomatoes, broth (or salsa), salt, and pepper. Cover and cook over low heat for 10-15 minutes, checking to make sure enough fluid to prevent sticking.
Makes 8 servings. Each serving provides about 340 calories, 23g protein, 9g fat (2 g sat), 45 mg cholesterol, 20g carbohydrate (6g sugar, 13g fiber), 105 mg calcium, 115 mg magnesium, 495 mg sodium, and 920 mg potassium.