Turkey-PUmpkin Chili: A healthier alternative to your traditional chili

Fall is approaching and that means that soup season is right around the corner. There is nothing better than snuggling up on the couch with a warm blanket, a hot cup of tea, and a warm bowl of soup while reading your favorite book. The great thing about soup is that it can be so versatile… and it’s easy to prepare, especially when dumping everything into a crockpot and letting it cook on low all day. From random weeknight dinners on a chilly day, to tailgates, to whipping up a batch when sick… soup can be a GREAT option when looking to have a nutrient-packed, well-balanced meal. Most soups are LOADED with disease-fighting nutrients, antioxidants, vitamins, and minerals, making soup a great option to serve at mealtimes.

It is however important to note that most store-bought soups are VERY high in sodium. In fact, the average can of soup that one would find in a grocery store has approximately a WHOLE day’s worth of sodium in just one can. Given the fact that canned soup is loaded with sodium & other preservatives, it is in everyones best interest to avoid canned soup whenever possible, and instead, make soup from scratch at home.

Shown below is a recipe for turkey-pumpkin chili… a healthier alternative to a traditional bowl of chili. When comparing the two, turkey-pumpkin chili is much lower in salt & saturated fat and higher in fiber, vitamins, minerals, & antioxidants.

Ingredients for Turkey-Pumpkin Chili:

• 2 T. olive oil

• 1 small white onion, chopped

• 1 lb. ground turkey

• 1 T. ground cumin

• 2 1/2 t. paprika

• 1 1/2 t. salt

• Two 15-oz cans of cannellini beans (rinsed & drained)

• 2 cups of canned pumpkin or roasted squash

• 1 1/2 cup chicken broth

• 1 3/4 cup water

  Cooking Instructions:

  1. Heat olive oil in sauté pan over medium-high heat. Add onion and cook until tender, approximately 5 minutes.

  2. Add ground turkey, cumin, paprika, and salt. Cook until turkey is fully browned.

  3. Add beans, pumpkin (or squash), water, and chicken broth. Bring to a simmer over medium/high heat.

  4. Reduce heat and cook until ready to serve.

  Optional toppings: Green onion, sour cream, hot sauce, & shredded cheese.

  Adding pumpkin to chili adds sweetness and enhances the flavor profile of the dish. A tip? Cook the chili for at least an hour, or ideally allow it to simmer, slow cooking on low for several hours. The longer it cooks the better the texture and overall flavor will be.

It’s never too late to prioritize your health! Start today by adding this turkey-pumpkin chili recipe to your recipe book!

Looking for more tips on how to clean up your diet? Are you experiencing symptoms that can be improved with diet and exercise? Interested in meeting with a registered dietitian? Nicole Baker Nutrition LLC is here for those in need!