Dinner

Pumpkin Chili

Recipe Image 9

This pumpkin chili is basically fall in a bowl, and it’s about to become your new obsession.

We’re talking tender sweet potatoes, perfectly spiced turkey, and that gorgeous orange pumpkin puree that makes everything taste like cozy autumn vibes.

The genius move here is the blend of warm spices – cinnamon and nutmeg team up with smoky chipotle to create something that tastes way more complex than the effort you put in.

Plus, this recipe makes eight generous servings, so you can meal prep like a champion or feed a crowd without breaking a sweat.

The best part is watching people take that first bite and get confused because it tastes restaurant-quality but you literally just threw everything in one pot.

Fair warning: your kitchen is going to smell absolutely incredible, and your neighbors might start “dropping by” around dinnertime.

Ingredients

For the vegetable base

1 tablespoon extra virgin olive oil
1 small yellow onion, diced
1 large sweet potato, cut into 1/2-inch chunks
2 red bell peppers, diced
1 green bell pepper, diced
3 cloves minced garlic (about 1 tablespoon)

For the protein and seasonings

2 pounds ground turkey
1 teaspoon kosher salt
½ teaspoon ground black pepper
1 tablespoon chili powder
1 ½ teaspoons chipotle chili powder
2 teaspoons ground cumin
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg

For the chili base

1 (15-ounce) can reduced sodium pinto beans, rinsed and drained
1 (15-ounce) can pumpkin purée
1 (15-ounce) can tomato sauce
1 (15-ounce) can fire-roasted diced tomatoes in their juices
1 ½ to 2 cups low-sodium chicken broth, vegetable broth, or water

For serving

Sliced jalapeño, avocado, chopped cilantro, red onion, and/or non-dairy plain yogurt

Instructions

Prepare the vegetable foundation

1 Heat the extra virgin olive oil in a Dutch oven or large soup pot over medium heat until shimmering. The oil should easily coat the bottom of the pan and move freely when you tilt it.
2 Add the diced onion, sweet potato chunks, red and green bell peppers, and minced garlic to the heated oil. Sauté for 5 to 7 minutes, stirring occasionally, until the vegetables begin to soften and the onion becomes translucent. The sweet potatoes should just start to yield when pierced with a fork.

Brown the turkey

3 Add the ground turkey, kosher salt, and black pepper to the pot with the softened vegetables. Cook for 5 to 7 minutes, stirring frequently with a wooden spoon or silicone spatula to break up the turkey into small, uniform chunks. The turkey should lose its pink color completely and develop light golden-brown bits.

Build the spice base

4 Once the turkey is fully browned, add the chili powder, chipotle chili powder, cumin, cinnamon, and nutmeg. Stir continuously and cook for about 30 seconds until the spices become very fragrant and coat the turkey evenly. This step is crucial for developing deep, complex flavors – don’t skip it!

Combine and simmer

5 Add the rinsed pinto beans, pumpkin purée, tomato sauce, fire-roasted diced tomatoes with their juices, and 1 cup of the chicken broth (or water) to the pot. Stir everything together until well combined and bring the mixture to a gentle simmer over medium-low heat.
6 Let the chili simmer uncovered for 30 minutes, stirring every 8-10 minutes to prevent sticking to the bottom of the pot. The chili should bubble gently and gradually thicken. If it becomes too thick during cooking, add additional broth or water ¼ cup at a time until you reach your desired consistency.

Final seasoning and serving

7 Toward the end of the cooking time, taste the chili and adjust seasonings as needed. Add more chipotle chili powder for extra smoky heat (start with ¼ teaspoon – it’s potent!), additional salt and pepper to taste. Serve hot with your choice of toppings like sliced jalapeño, diced avocado, fresh cilantro, diced red onion, or a dollop of non-dairy yogurt.

Recommended Equipment and Kitchen Tools

Essential Tools (for best results)

Dutch oven or heavy-bottomed soup pot – The thick bottom prevents scorching and distributes heat evenly, which is crucial for the long simmering process
Wooden spoon or silicone spatula – Perfect for breaking up the turkey and stirring without scratching your cookware
Sharp chef’s knife – Makes quick work of dicing all those vegetables uniformly
Large cutting board – Gives you plenty of space to prep all the vegetables efficiently

Helpful Upgrades

Food processor – Speeds up vegetable prep significantly if you’re making multiple batches
Immersion blender – Great for partially blending the chili if you prefer a thicker, more unified texture
Kitchen scale – Ensures consistent results, especially when portioning for meal prep

Nice-to-Have Options

Ladle with pouring spout – Makes serving cleaner and easier, especially when filling storage containers
Glass storage containers – Perfect for meal prep portions and reheating individual servings

Recipe Variations and Dietary Modifications

Vegetarian/Vegan Adaptation

Replace ground turkey with 2 cups cooked lentils or 1 pound crumbled firm tofu
Use vegetable broth instead of chicken broth
Add 1 tablespoon soy sauce or tamari for umami depth
Include 1 cup diced mushrooms for meaty texture

Slow Cooker Version

Brown turkey and sauté vegetables in a skillet first, then transfer to slow cooker
Add remaining ingredients and cook on low for 6-8 hours or high for 3-4 hours
Stir in fresh herbs during the last 30 minutes

Spice Level Variations

Mild: Reduce chipotle chili powder to ½ teaspoon, omit jalapeño garnish
Medium: Use recipe as written
Hot: Add 1 diced jalapeño with vegetables, increase chipotle to 2 teaspoons
Fire: Include 1 diced habanero and ¼ teaspoon cayenne pepper

Seasonal Ingredient Swaps

Winter: Add 1 cup diced butternut squash with sweet potatoes
Summer: Include 2 cups fresh corn kernels and 1 diced zucchini
Spring: Stir in 2 cups fresh spinach during last 5 minutes of cooking

Nutritional Information and Health Benefits

Key Nutritional Highlights

This hearty chili provides approximately 285 calories per serving with an impressive nutritional profile. Each bowl delivers about 28 grams of lean protein from the ground turkey, 8 grams of fiber from the beans and vegetables, and only 12 grams of carbohydrates. The pumpkin purée contributes significant beta-carotene, while the sweet potatoes add vitamin A and potassium.

Health Benefits of Main Ingredients

The pumpkin purée is loaded with antioxidants, particularly beta-carotene, which supports eye health and immune function. Sweet potatoes provide complex carbohydrates, fiber, and vitamin C for sustained energy. Ground turkey offers complete protein with less saturated fat than beef. The bell peppers contribute vitamin C and antioxidants, while the warming spices like cinnamon and cumin have anti-inflammatory properties.

Dietary Considerations

This recipe is naturally gluten-free and dairy-free. It’s suitable for paleo diets when served without beans, and fits Whole30 guidelines with that same modification. The high fiber content supports digestive health, while the lean protein makes it excellent for weight management and muscle maintenance.

Smart Swaps and Ingredient Substitutions

Protein Substitutions:

Ground turkey → Ground chicken, lean ground beef, or 1 ½ cups cooked lentils
For vegetarian version → 1 pound crumbled tempeh or extra-firm tofu

Vegetable Alternatives:

Sweet potato → Butternut squash, carrots, or parsnips (same amount)
Bell peppers → 2 cups diced zucchini or yellow squash
Pinto beans → Black beans, kidney beans, or cannellini beans

Pantry Emergency Substitutions:

Fire-roasted tomatoes → Regular diced tomatoes plus ½ teaspoon smoked paprika
Chipotle chili powder → Regular chili powder plus ¼ teaspoon smoked paprika
Pumpkin purée → 1 ½ cups mashed roasted butternut squash

Budget-Friendly Swaps:

Organic vegetables → Conventional produce works perfectly
Low-sodium broth → Water plus 1 teaspoon better-than-bouillon paste
Multiple bell peppers → 2 large bell peppers total (any color combination)

Pro Tips for Substitutions:

When using different beans, maintain the same 15-ounce can size for proper liquid ratios
Root vegetable substitutes should be cut to similar ½-inch pieces for even cooking

Make It Diabetes-Friendly

Carbohydrate Modifications:

Reduce sweet potato to ½ large (saves approximately 15g carbs per serving)
Increase protein by adding ½ pound extra ground turkey
Add non-starchy vegetables like 2 cups diced zucchini or cauliflower

Portion Control Strategies:

Serve smaller portions (¾ cup instead of 1 cup) over 2 cups fresh spinach
Pair with healthy fats like ¼ sliced avocado to slow carb absorption
Add extra fiber with 2 tablespoons ground flaxseed stirred in before serving

Enhanced Nutrition Tips:

Top with Greek yogurt instead of regular yogurt for extra protein
Serve with side salad dressed in olive oil and vinegar
Include raw vegetables like cucumber and bell pepper strips for crunch

Blood Sugar Management:

Estimated carbs per modified serving: approximately 18-20g
Protein per serving: 30-32g with modifications
Best timing: Serve as lunch or dinner with 2-3 hours between other carb sources

Perfect Pairing Suggestions

Beverage Pairings

A medium-bodied red wine like Zinfandel or Malbec complements the smoky, spiced flavors beautifully. For beer lovers, try a brown ale or amber lager that won’t compete with the complex spice blend. Non-alcoholic options include sparkling water with lime, unsweetened iced tea, or apple cider for a seasonal touch.

Side Dish Recommendations

Cornbread or whole grain dinner rolls provide the perfect vehicle for soaking up every drop. A crisp green salad with apple cider vinaigrette offers refreshing contrast to the rich, warming chili. Roasted Brussels sprouts or honey-glazed carrots add complementary fall flavors, while cilantro-lime rice makes this a more substantial meal.

Complete Meal Ideas

Start with butternut squash soup shooters as an appetizer, serve the chili as the main course with cornbread muffins, and finish with spiced pear crisp for dessert. For casual entertaining, set up a chili bar with various toppings like shredded cheese, sour cream, diced onions, and jalapeño slices.

Occasion Suggestions

This chili shines at fall potluck dinners, game day gatherings, and cozy weeknight family meals. It’s perfect for meal prep Sundays and makes an excellent make-ahead option for busy weeks.

Pro Tips and Troubleshooting

Professional Techniques

Toast your spices in a dry pan for 30 seconds before adding them to intensify their flavors dramatically. Brown the turkey in batches if your pot is crowded – overcrowding creates steam instead of browning. Deglaze the pot with a splash of broth after browning to capture all those flavorful brown bits.

Common Mistake Prevention

Don’t skip the spice-blooming step – cooking spices briefly in oil releases their essential oils and prevents that raw, powdery taste. Avoid over-stirring during the simmering phase, which can break down the vegetables too much. Taste and adjust seasonings at the end rather than adding everything upfront.

Storage and Reheating

This chili improves overnight as flavors meld. Store in the refrigerator for up to 5 days or freeze for up to 3 months. Reheat gently on the stovetop, adding broth if needed to restore consistency. Microwave individual portions on 50% power to prevent splattering.

Make-Ahead Strategies

Prep vegetables up to 2 days ahead and store in the refrigerator. The complete chili can be made 3 days in advance – just reheat and refresh seasonings before serving. Freeze in portion-sized containers for quick weeknight dinners.

This pumpkin chili proves that comfort food doesn’t have to be complicated – just throw everything in one pot and let the magic happen. The combination of warming spices, tender vegetables, and lean protein creates something that’s both satisfying and nourishing, perfect for those crisp autumn days when you want something that tastes like a warm hug in a bowl.