Pumpkin Power: Pumpkin Chili
From farmers markets to Jack-O-Lanterns, pumpkins pop up just about everywhere this time of year. Along with squash and watermelon, pumpkin is a member of the gourd family. Surprisingly, pumpkin is actually considered a fruit – and a healthy one too!
Many chili recipes call for healthy ingredients like ground turkey, beans, and crushed tomatoes, but this recipe is a little different — and even healthier — because it also calls for a can of pumpkin purée. Canned pumpkin is convenient, and it’s even more nutritious than fresh because the pumpkin is cooked and concentrated. Half a cup has about 50 calories, 4 grams of fiber, and 300 percent of your daily requirement of vitamin A, a vitamin that boosts the immune system and keeps eyesight going strong.
Makes 6 Servings
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 or canned, drained and rinsed
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
- 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.
- Add the tomatoes, pumpkin, beans, corn, chili powder, cumin and cinnamon and stir until combined.
- Raise the heat and bring to a boil. Lower the heat, cover and simmer, stirring occasionally, until the flavors are blended. Serve in individual bowls with optional toppings.
Nutrition Information per Serving (about 1 1/3 cups):
270 calories, 9g fat (2g saturated, 0.3g omega-3), 310mg sodium, 30g carbohydrate, 10g fiber, 22g protein, 180% vitamin A, 25% vitamin C, 10% calcium, 20% iron
