By: Sarah Lohm, dietetic intern
Warm, comforting, and almost-too-easy, this Toss-And-Go Pumpkin Chili is the perfect lazy meal. The star ingredients? Your forgotten pantry staples and “I don’t know what to do with these” veggies! Packed with protein and seasonal flavors, it comes together in a breeze – making this recipe one you’ll have on repeat!
Toss-and-Go Pumpkin Chili
Ingredients
- 2 tbsp olive oil extra virgin
- 1 lb ground turkey (I used 93/7)
- 1 medium yellow onion diced
- 2 medium bell peppers diced
- 2 cans diced tomates no salt added
- 1 can pumpkin purée unsweetened
- 1 can cannellini beans
- 1 can black beans
- 2-3 cups low sodium chicken broth (I used bone broth)
- 3 cloves garlic, minced
- 3 tbsp chili powder
- 1 tbsp paprika
- 1 tbsp ground cumin
- 1 tsp freshly ground black pepper
- 1/4 tsp red cayenne pepper
- 1/4 tsp ground cinnamon
- 1-2 tbsp honey (Could swap for maple syrup, brown sugar, etc.)
Optional Garnishes:
- Plain Greek yogurt (or sour cream)
- Shredded Monterey Jack Cheese
- Avocado slices
- Toasted Bread
- Oyster Crackers
Instructions
- Heat olive oil in a large saucepan over medium-high heat. Add the ground turkey and cook for 6–7 minutes, breaking it into small pieces as it browns
- While the ground turkey is cooking, dice the onion and bell peppers. Set aside. Once the turkey is cooked through, remove from heat.
- To a crockpot add cooked ground turkey, diced vegetables, diced tomatoes, beans, pumpkin purée, honey, and seasonings. Mix until well combined.
- Once well incorporated, cover everything with 2-3 cups of chicken broth.
- Cook on high for 2-3 hours, or low for 6-7 hours.
- Once ready to serve, garnish as desired and enjoy!
Love this recipe but want to individualize it to your unique body and nutritional needs?
Let’s connect and personalize it together! Get started HERE.
Seasonal Stir-Ins
I am a HUGE believer that eating well and enjoying good food does not have to be complicated. This “Toss & Go” Pumpkin Chili is all about simplicity: throw what you have on hand into a crockpot, let it work its magic, and come back to a warm, comforting meal (that will have everyone thinking you just worked really hard in the kitchen).
The beauty of this meal is how adaptable it is. Personally, I love making this meal the week before heading out of town for the weekend, when I know I don’t have a lot of time on my hands, or when I am just feeling…well… lazy!
- Protein: I used ground turkey, but that doesn’t mean you have to. Add in ground beef, shredded or ground chicken, tofu, or even extra beans if meat isn’t your thing. You could even add double meat if you’d like, jam-packing this meal with protein!
- Veggies: Personally, I find this to be the most rewarding part of this recipe. When I get a little too ambitious at the grocery store, the vegetable drawer in my fridge becomes a bit overloaded. If you find yourselves with some lonely veggies on hand and have no clue what to do with them…chop ’em, and throw them in the crockpot! Bell peppers, zucchini, seasonal squash, corn, carrots, and so much more would work beautifully here!
- Beans & Such: With the holidays ahead, it’s the perfect time for a little pantry audit! Take a peek at what canned goods you have on hand. Add what you’d like to your crockpot, and consider setting aside extras for a local food bank.
- Broth: For the liquid, reach for chicken broth if you’d like a traditional chili. You could also consider swapping for bone broth (for added protein) or vegetable broth. If you don’t have broth – no stress! Plain water would work just fine – you might just want to consider adding a little extra seasoning!
Let’s Get Started
STEP ONE:
In a medium saucepan with olive oil, cook the ground turkey over medium-high heat until cooked, about 6-7 minutes. Meanwhile, chop the bell peppers and the onion. Set aside.
STEP TWO:
To a crockpot, combine your ground turkey, chopped vegetables, beans, pumpkin puree, tomatoes, honey, and seasonings. Cover everything with chicken broth
STEP THREE:
Cook on low for 2-3 hours, or 6-7 hours on high. Garnish as desired and enjoy!
I CAN’T WAIT TO SEE YOU TRY IT!
Don’t forget to share your creation on social media by tagging @nutritionwellnesslifestyle_ on Instagram!
