Sophia Kamveris, MS, RD, LDN

22 Mill Street-Suite 105

Arlington, MA 02474

Tel: 617-515-8984
 Fax: 781-274-0269 
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© 2019 by Sophia Kamveris. All Rights Reserved.

 

Pumpkin Chili

 

1-pound ground turkey breast  

1 large onion, chopped

1 small yellow or red pepper, diced

4-5 garlic cloves (optional); minced or finely chopped

1 tablespoon olive oil

½ cup frozen corn (optional)

 

½-1 can (16 oz) Muir Glen diced, fire-roasted tomatoes

1- 8 oz can of tomato sauce

½ can pumpkin puree

1 can (16 oz) of white, Cannelini beans

1 can (16 oz) of pinto beans

8 oz low sodium chicken broth (you can add more if you need it)

Chili powder (to taste!)

Salt & pepper (to taste)

 

DIRECTIONS:

1. Sauté the onions, pepper and garlic in oil for 10 minutes.

2. Cook the ground turkey in a separate pan until it’s done…drain off the liquid. If you don’t want the big chunks, you can chop it into small pieces; I toss mine in a food processor.

3. Mix all of the above ingredients together and bring to a boil in a Dutch oven pan on the top of the stove. Lower heat and cover. Simmer for about 60-90 minutes. If you use a crock-pot, start on high heat then lower; let it cook for about 4 hours on low heat. Chili should simmer, not boil. The meat is pretty much cooked when you sauté it. The longer it cooks, the more you blend the seasonings. I actually find I like chili more the day after I make it. I toss avocado and shredded cheddar cheese in mine when ready to serve!

 

 

NOTE:

I modified this recipe (by adding the broth and pumpkin) to cut down on the tomatoes if it’s too spicy for some people or if they have reflux disease. I like the fire-roasted tomatoes for some extra “zing” but you can use plain diced tomatoes, as well. You can also change to red kidney or black beans. Those beans are a little harder to digest.