Recipe Courtesy of Brianna Chang, RDN
Pumpkins aren’t just for carving! This delicious chili recipe will
soon become your new seasonal favorite. The bright orange color of pumpkins
comes from its rich supply of beta-carotene. A powerful antioxidant that
protects cells from harmful free radicals and may aid in preventing cancer
and heart disease. Beta-carotene is converted into Vitamin A, which plays
a role in maintaining a healthy immune system. The addition of black beans
in this hearty chili provides fiber and iron while the turkey is a great
source of lean protein. Try topping it with some avocado for additional
heart healthy fats. This pumpkin chili is rich, savory, and perfect for
dinner on a fall evening!
Makes 10 servings / 20 min prep, 40 minutes cook time
Ingredients:
- 2 tbsp. olive oil
- 1 medium onion, chopped
- 1 medium bell pepper, chopped
- 3 cloves garlic, minced
- 1 lb. ground turkey
- 1 can (15 oz) pumpkin
- 1 can (14.5 oz) diced tomatoes
- 3 cups low sodium chicken broth
- 2 tsp. dried parsley flakes
- 2 tsp. chili powder
- 1 ½ tsp ground cumin
- 1 ½ tsp dried oregano
- ½ tsp salt
- Optional toppings: avocado, sliced green onions, shredded cheese, sour cream
Preparation:
- In a large skillet, heat oil over medium-high heat. Add onion and bell
pepper. Cook and stir until tender, about 2 minutes. Add garlic and cook
for 1 minute. Add turkey and cook until lightly browned, breaking up into
small pieces. - Transfer cooked vegetables and ground turkey to a large pot. Stir in pumpkin,
diced tomatoes, chicken broth, and spices. Bring to a boil, then reduce
to a simmer. Cover and cook for 40 minutes or until vegetables are tender
and soup is aromatic. - Serve with desired toppings and enjoy!
Nutrition Facts per serving: 1 cup (total 10 servings) | Calories: 192 kcals | Carbohydrates: 21 g
| Fiber: 7 g | Protein: 16 g | Total Fat: 5 g | Saturated Fat: 1 g
Brianna is a Registered Dietitian Nutritionist who enjoys teaching patients
how to optimize their health through nutrition. She has experience counseling
patients from oncology and the general population in the inpatient and
outpatient settings.
If you have questions or are interested in learning more techniques to
help build a healthy and nutritious lifestyle, contact one of our
Registered Dietitian Nutritionists at the
Outpatient Medical Nutrition Therapy Office or our
Diabetes Self-Management Program located in the
Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707.
https://www.torrancememorial.org/Nutrition
