Turkey, Black Bean, & Pumpkin Chili Recipe | Torrance Memorial

Published on October 14, 2021

Dietitian's Choice: Turkey, Black Bean, & Pumpkin Chili

Pumpkins aren't just for carving! This delicious chili recipe will soon become your new seasonal favorite.

pumpkin chili

Recipe Courtesy of Brianna Chang, RDN

Pumpkins aren’t just for carving! This delicious chili recipe will soon become your new seasonal favorite. The bright orange color of pumpkins comes from its rich supply of beta-carotene. A powerful antioxidant that protects cells from harmful free radicals and may aid in preventing cancer and heart disease. Beta-carotene is converted into Vitamin A, which plays a role in maintaining a healthy immune system. The addition of black beans in this hearty chili provides fiber and iron while the turkey is a great source of lean protein. Try topping it with some avocado for additional heart healthy fats. This pumpkin chili is rich, savory, and perfect for dinner on a fall evening!

Makes 10 servings / 20 min prep, 40 minutes cook time

Ingredients:

  • 2 tbsp. olive oil
  • 1 medium onion, chopped
  • 1 medium bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 lb. ground turkey
  • 1 can (15 oz) pumpkin
  • 2 cans (15 oz) black beans, rinsed and drained
  • 1 can (14.5 oz) diced tomatoes
  • 3 cups low sodium chicken broth
  • 2 tsp. dried parsley flakes
  • 2 tsp. chili powder
  • 1 ½ tsp ground cumin
  • 1 ½ tsp dried oregano
  • ½ tsp salt
  • Optional toppings: avocado, sliced green onions, shredded cheese, sour cream

Preparation:

  1. In a large skillet, heat oil over medium-high heat. Add onion and bell pepper. Cook and stir until tender, about 2 minutes. Add garlic and cook for 1 minute. Add turkey and cook until lightly browned, breaking up into small pieces.
  2. Transfer cooked vegetables and ground turkey to a large pot. Stir in pumpkin, diced tomatoes, black beans, chicken broth, and spices. Bring to a boil, then reduce to a simmer. Cover and cook for 40 minutes or until vegetables are tender and soup is aromatic.
  3. Serve with desired toppings and enjoy!

Nutrition Facts per serving: 1 cup (total 10 servings) | Calories: 192 kcals | Carbohydrates: 21 g | Fiber: 7 g | Protein: 16 g | Total Fat: 5 g | Saturated Fat: 1 g


Brianna is a Registered Dietitian Nutritionist who enjoys teaching patients how to optimize their health through nutrition. She has experience counseling patients from oncology and the general population in the inpatient and outpatient settings.

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707.