Pumpkin Chili with Turkey and White Beans

Pumpkin is in desserts everywhere in the fall, but it’s actually delicious in savory dishes too! This Pumpkin Chili with Turkey and White Beans is a nutritious, hearty, savory, and slightly sweet main dish that will keep you warm all season long.

Why You’ll Love This Healthy Pumpkin Chili

• Low in fat and high in nutrients. This chili is made with low-fat and nutritious ingredients like lean ground turkey, white beans, pumpkin puree, peppers, tomatoes, sweet potato, and veggie broth. 
• Packed with fall flavors. Does it get much more “fall” than pumpkin and cinnamon? These are often associated with sweet dishes, but they lean more savory in this turkey chili. 
• Hearty and super satisfying. It may be low-fat, but this chili is packed with fiber and protein, meaning it will fill you up and keep you satisfied.
• Pantry-friendly ingredients. Many of the ingredients in this chili are pantry staples, making this recipe even easier. Stock up on pumpkin puree, canned crushed tomatoes, broth, and canned beans so that you’re always ready to make this when the craving hits.
• Great for meal prep and freezer-friendly. Want to cut down on time the day you’re ready to serve this? Chop up the onions, peppers, and sweet potatoes the day before! This recipe is also freezer-friendly (minus any toppings), so if you can’t finish it all, pack it away for later!

A Nutritious and Hearty Dish

As we mentioned in our Pumpkin Cupcakes with Cinnamon Cream Cheese Frosting recipe, pumpkin is a superfood and it lends many nutrients to this dish. This chili also has nutritious fresh produce like peppers, onions, and sweet potatoes, as well as the anti-inflammatory properties of cinnamon. The whole dish is high in fiber and protein and low in added sugar (just a touch of maple syrup) and fat. 

Ingredients in Healthy Pumpkin Chili

• Turkey – ground turkey adds lean protein to this chili.
• Shallot + onion – the combination of shallots and onions provides a savory depth. 
• Peppers – this recipe uses a orange bell pepper for mild sweetness and either a jalapeño or serrano pepper for subtle heat.
• Pumpkin – be sure to use a can of pumpkin puree and not pumpkin pie filling.
• Tomatoes – both tomato paste and fire roasted crushed tomatoes add acidity, umami flavor, and volume.
• Vegetable broth – we love the flavor of Better Than Bouillon veggie broth, but you can also use chicken broth instead.
• Sweet potato – sweet potato adds nutrients and a similar autumnal sweetness as pumpkin.
• Maple syrup – just a touch of maple amps up the subtly sweet undertones of this savory chili.
• Cannellini or great northern white beans – we love the creaminess of white or cannellini beans in this chili. 
• Spices – chili powder, cumin, cinnamon, onion powder, garlic powder, freshly grated nutmeg, salt, and black pepper add deep warm and savory flavor.
• Optional toppings – top your chili with shredded jack or cheddar cheese, sour cream, roasted pepitas, diced green onions, and corn or tortilla chips. 

How to Make Pumpkin Chili

1. In a large pot or Dutch oven over medium-high heat, add 1 tbsp oil and the ground turkey. Cook for about 8 to 10 minutes or until the liquid evaporates. Remove the turkey from the pot.
2. Add another tablespoon of oil to the pot, along with shallots, onions, and both peppers. Cook until soft, about 8-10 minutes.
3. Mix in all the spices, black pepper, and the salt and cook 1-2 minutes.
4. Stir in tomato paste (plus a touch more oil if it’s looking dry) and cook for 1 minute.
5. Mix in the pumpkin puree, cook for 1 minute, then add the crushed tomatoes and broth.
6. Add the turkey back to the pot and stir in the maple syrup.
7. Cover the pot with a lid, reduce heat to simmer, and cook for 90 minutes, stirring occasionally.
8. Mix in the sweet potatoes and beans, cover, and cook for another 30 minutes. (Be sure to dice your sweet potatoes small or they may take longer to cook.)
9. Ladle generous servings into bowls and load it up with your favorite toppings. Note: for a vegan version, leave out the turkey and use your favorite plant-based toppings.

Storage Suggestions

For best results, store leftovers in an airtight container in the fridge for up to 4 or 5 days. To reheat, place leftovers into a pot on the stove and cook over medium heat, stirring occasionally, until heated through. Alternatively, you can place leftovers in a microwave safe bowl and microwave them. Leftovers can also be placed into freezer safe container (without the toppings) and frozen for up to three months.

Pumpkin Chili with Turkey and White Beans

5 from 1 vote

This Pumpkin Chili with Turkey and White Beans is a nutritious and hearty main dish that will keep you warm all season long.

Print Recipe Pin Recipe

Prep Time:20 minutes mins

Cook Time:2 hours hrs 20 minutes mins

Total Time:2 hours hrs 40 minutes mins

Course: Main Course, Soup

Cuisine: American

Keyword: Easy, Fall

Servings: 6

Ingredients

Pumpkin Chili

• 1 pound ground turkey
• 1 shallot minced
• 1 sweet or yellow onion diced
• 1 orange bell pepper diced
• 1 jalapeño or serrano pepper minced
• 1 sweet potato cubed small
• 1 tbsp tomato paste
• 15 oz canned pumpkin puree (1 can)
• 1 tbsp maple syrup
• 14.5 oz canned fire roasted crushed tomatoes (1 can)
• 4 cups vegetable broth
• 2 cans 15.5 oz each cannellini or great northern white beans, drained & rinsed
• 1 ½ tbsp chili powder
• ½ tbsp cumin
• 1 ½ tsp cinnamon
• 1 tsp onion powder
• ½ tsp garlic powder
• 1/8 tsp freshly grated nutmeg
• 1 tsp salt
• ¼ tsp cracked black pepper
• 2 tbsp olive oil, divided

Optional Toppings

• Shredded cheese Jack or cheddar
• Sour cream
• Pepitas
• Green onions diced
• Chips tortilla or corn
• Avocado diced

Instructions

• In a large pot or Dutch oven over medium-high heat, add 1 tbsp oil and the ground turkey. Cook for about 8 to 10 minutes or until liquid evaporates. Remove the turkey from the pot.
  2 tbsp olive oil, divided, 1 pound ground turkey
• Add 1 more tbsp olive oil, shallots, onions, and both peppers to the pot. Cook until soft, about 8-10 minutes.
  1 shallot, 1 sweet or yellow onion, 1 orange bell pepper, 2 tbsp olive oil, divided, 1 jalapeño or serrano pepper
• Mix in all the spices, salt, black pepper and cook 1-2 minutes.
  1 ½ tbsp chili powder, ½ tbsp cumin, 1 ½ tsp cinnamon, 1 tsp onion powder, ½ tsp garlic powder, 1/8 tsp freshly grated nutmeg, ¼ tsp cracked black pepper, 1 tsp salt
• Stir in tomato paste (plus a touch more oil if it’s looking dry) and cook for 1 minute.
  1 tbsp tomato paste
• Mix in the pumpkin puree, cook for 1 minute, then add the crushed tomatoes and broth.
  15 oz canned pumpkin puree (1 can), 14.5 oz canned fire roasted crushed tomatoes (1 can), 4 cups vegetable broth
• Add the turkey back to the pot and stir in the maple syrup.
  1 tbsp maple syrup
• Cover pot with a lid, reduce heat to simmer, and cook for 90 minutes, stirring occasionally.
• Mix in the sweet potatoes and beans, cover, and cook for another 30 minutes. Be sure to dice your sweet potatoes small or they may take longer to cook.
  1 sweet potato, 2 cans
• Ladle generous servings into bowls and load it up with your favorite toppings. We like to top ours with shredded cheese, sour cream, pepitas, green onions, avocado, and chips.
  Shredded cheese, Sour cream, Pepitas, Green onions, Chips, Avocado

Notes

For a vegan version, leave out the turkey and use your favorite plant-based toppings.

Final Thoughts

This healthy pumpkin chili is one of our favorite fall recipes. It’s cozy and comforting and full of nutrients. Make this chili for a chilly (see what we did there?) night in, for game day with a couple friends, or for whenever you’re craving something hearty and healthy. If you make it, be sure to rate this recipe and leave us a comment below, or tag us on social media!