Pumpkin Chili with Sweet Potatoes and Beans - Slow Cooker and Stove Top

It’s January 1st.  You're ready to start the new year with intention! If you’re following my WIN the Day system for healthy living, then you’re also trying to figure out how to get more protein and nutrients into your diet to support your wellbeing. And although you’re feeling done with heavy holiday foods, it’s also wintery cold weather outside and you need a soul-warming meal. Looking through your pantry, you find a can of puréed pumpkin leftover from making those holiday treats. ~~ Jackpot!

Time to make my favorite savory pumpkin recipe.

I love using up that last can of puréed pumpkin that’s been hiding in my kitchen since October. I especially love pumpkin in savory dishes and one of my favorites is this Pumkin Chili. It’s packed with nutrition, can be made with pantry and spice cabinet stables, and easily modified for any taste preference.

Did I mention it’s super easy to put together? If you don’t have a large slow cooker (mine is 6 quarts), you can certainly make this recipe in a large pot on your stovetop. I like to make it in a slow cooker for an even easier prep. While I brown up the meat in a skillet, I chop and dice the vegetables, open the canned goods, and measure out the herbs and spices. Everything gets put into the slow cooker and only takes about 20 minutes from start to finish for the preparation. Setting the slow cooker on low for 8-9 hours allows you to get this going in the morning and have a yummy dinner ready to eat after a busy day.  

Key Ingredients:

Puréed Pumpkin – Use a standard 15.5 oz can (or just about two cups) to add a good source of a whole host of micronutrients and flavor. Pumpkin provides a dose of calcium and potassium to help regulate blood pressure, antioxidant beta-carotene and magnesium to help reduce inflammation, vitamin C, and vitamin E for skin health. Pumpkin also contributes satiating fiber to this recipe making it both delicious and will keep you satisfied.

Ground Turkey – I use 1 pound of 93% lean ground turkey. This is the main source of protein in the recipe, providing approximately 15-18 grams per serving. 

Onions and Garlic – I don’t trust a chili recipe (or any savory recipe) that doesn’t include a lot of onions and garlic. I use a baseball-sized onion and 4-5 cloves of garlic. Use more or less based on your own taste preference.

Canned Items – Because it makes life easier sometimes! The star of this dish is puréed pumpkin; of course, you can use fresh pumpkin if you’re inclined to steam and blend your squash, but I prefer to just open a can on busy nights. You’ll also need a 15.5 oz. can each of canned diced tomatoes and canned black bean. The black beans also contribute more protein and fiber to this chili to help you feel satiated. (Reminder: Always check the labels on canned goods to make sure there isn't a bunch of extra added ingredients like large amounts of sodium, sugar or trans fats).

Veggies – I like to use sweet potatoes (or yams) for their delicious sweetness and earthy flavor, and to add another boost of potassium to support your muscular contractions during weightbearing exercise. You can save yourself the hassle of peeling the sweet potatoes, just wash and chop up with the skin on –trust me, you won’t taste the skin but you’ll get the nutritional benefit. When you’re at the market, sweet potatoes come in all sizes; for this recipe I look for one that’s about 5-6 inches long and the circumference of my fist. I also like to add a green bell pepper (any color bell pepper is good too) which provides vitamin C to support your immune system.

Spices  – Time to raid your spice cabinet! Cinnamon and pumpkin are such a great combination and keep the fall and winter holiday flavors alive into February if you’re going to make this for Superbowl Sunday! I like heat, but it doesn’t like me, so I use a mild chili powder blend. Use your favorite brand of chili powder and throw in extra red pepper flakes if that is you jam. Some pre-made chili powder blends include salt and black pepper, so be sure to season to your taste preference as well.  And although some chili powder blends also include the following, I always add more cumin and oregano as I find it creates more flavor in a slow-cooked recipe.

Alternatives & Additions:

Ground Meat – this recipe also works well with ground chicken or lean ground beef.

**You can also omit the meat and add an extra can of beans or lentils to make this a vegan recipe!

Beans - If you don’t happen to have black beans in your kitchen pantry, canned dark kidney beans are also a good option. Heck, I’ve been known to throw in a can of both kinds of beans to bulk up the dish and make it stretch for more servings! If you decide to add an extra can of beans, just adjust the seasoning with a pinch more of salt and pepper.

Corn - I’ve also added corn to this dish when I found some in the freezer with only about a cup left in the bag. If using frozen, thaw the corn in your microwave first, then add it to the recipe along with the canned ingredients. Canned corn also works, just make sure it’s not creamed corn as that would ruin the texture of the chili.

TOPPINGS! – I love making a chili bar for football parties and always include toppings such as hot sauce (for those who like heat), diced avocado, chopped green onions, plain Greek yogurt, and my favorite, a sprinkle of shredded cheddar cheese.

Leftovers – This recipe can be reheated in the microwave or in a pot on the stovetop. Store in an airtight container for up to 2-3 days in the refrigerator or 2-3 months in the freezer for a make-ahead meal.

Ingredients:

• 1 pound ground turkey

• 1 large yellow onion, diced

• 1 green bell pepper, diced

• 1 medium sweet potato, diced (leave the peal on, it’s good for you)

• 4-5 garlic cloves, minced

• 1 can puréed pumpkin

• 1 can black beans, rinsed

• 1 can diced tomatoes with juices

• 2 cups broth (use 4 cups if you like a more soup-like chili)

• 1 tablespoon chili powder

• 1 teaspoon cumin powder

• 1 teaspoon dried oregano

• 2 teaspoons ground cinnamon

• Salt & ground black pepper to taste (I like about 1 teaspoon salt & 1/2 teaspoon pepper)

Slow Cooker Directions:

1. In a large non-stick skillet, brown up the meat and break it up into small pieces. Drain any excess fat and put the cooked meat in the slow cooker.

2. Add the chopped and dices veggies to the slow cooker.

3. Add the canned can puréed pumpkin, black beans, diced tomatoes with juices, and broth to the slow cooker. Then sprinkle in the chili powder, cumin powder, dried oregano, ground cinnamon, salt and ground back pepper.

4. Give everything a gentle stir to combine. Cook on low for 8-9 hours or high for 4-5 hours.

5. Serves 6-8.

Stove Top Directions:

1. In a large non-stick skillet, brown up the meat and break it up into small pieces. Drain any excess fat and put the cooked meat in a large soup pot.

2. In the skillet with a teaspoon of oil or leftover fat from cooking the meat, Sauté the chopped diced onions until just softened. Then add the minced garlic and cook for 1-2 minutes until fragrant.

3. Add the onions and garlic, canned can puréed pumpkin, black beans, diced tomatoes with juices, and broth to the soup pot. Then sprinkle in the chili powder, cumin powder, dried oregano, ground cinnamon, salt and ground back pepper.

4. Gently stir to combine, bring to a simmer over medium heat, then cover and cook for 35-40 minutes until the sweet potatoes are fork tender, stir occasionally during the simmering process.