Live Whole Health #245: Hearty Pumpkin Chili: Embrace the harvest

Say hello to one of America’s most popular vegetables: the pumpkin! Pumpkin is a type of squash, which are native to North America. Besides pumpkin, there are a variety of different squashes to enjoy in the fall and winter, from the sweet and creamy texture of butternut squash to the earthy richness of acorn squash. These versatile vegetables are not only delicious but also packed with vitamins, minerals and fiber.

Nutrition benefits of squash

Squash is rich in beta-carotene, a powerful vitamin and antioxidant that gives it its vibrant orange hue and helps support eye health and immunity. It’s also a good source of vitamins A, C and E, as well as potassium and magnesium, making it a nutritious addition to any meal.

One of the most beloved members of the squash family is pumpkin, which has become a staple and even a symbol of the fall season. From pumpkin pie to pumpkin soup, pumpkin bread, and even pumpkin chili, there’s no shortage of ways to enjoy this versatile ingredient.

Pumpkin chili

Check out this 9-minute cooking demonstration by VHA’s very own Healthy Teaching Kitchen preparing a Hearty Pumpkin Chili recipe. Pumpkin chili is a hearty and satisfying dish that’s perfect for chilly autumn evenings.

This video is part of the Healthy Teaching Kitchen video series to promote healthy eating habits and provide a nutritious and delicious recipe.

Pumpkin: Not just for pie

Made with ground turkey or beef, kidney beans, tomatoes and spices like chili powder and cumin, pumpkin chili is a delicious and nutritious twist on a classic comfort food. The addition of pumpkin adds depth and richness to the flavor, while also boosting the nutritional value with its wealth of vitamins and fiber. Next time you’re at the farmers’ market or grocery store, be sure to pick up some squash and pumpkin to enjoy the delicious flavors and nutritional benefits of these fall favorites. And don’t forget to try out this pumpkin chili recipe for a cozy and comforting meal that’s sure to warm your heart and soul.

Hungry for more?

Hungry for more information, tips and ideas for how to have a healthy relationship with Food and Drink and fuel your own wellness journey? Check out this Introduction to Food and Drink for Whole Health, Healthy Tips on Eating Out and Grocery Shopping, or this Veteran’s experience with healthy cooking classes at her local VA. For more recipes, please visit VA’s Nutrition and Food Services.

Prep: 10 minutes | Cook: 50 minutes | Total: 60 minutes

Yield: 8 servings | Serving Size: ~2 cups

Ingredients

1 lb (16 ounces) lean ground turkey (90% lean or higher)

1 large onion, finely chopped (about 2 cups)

3 Tbsp chili powder

1 Tbsp pumpkin pie spice

1 tsp ground cumin

1 tsp garlic powder

1 tsp ground black pepper

1/4 tsp salt

2 cups low-sodium chicken broth

2 (14.5-ounce) cans no-salt-added diced tomatoes and their juice

1 (15-ounce) can pumpkin purée

1 (15-ounce) can no-salt-added kidney beans, drained and rinsed

1 (15-ounce) can no-salt-added black beans, drained and rinsed

1 (15-ounce) can no-salt-added garbanzo beans (chickpeas), drained and rinsed

1 (4-ounce) can green chilies

2 Tbsp apple cider vinegar

Optional toppings: Shredded cheese, plain Greek yogurt, sliced scallion (green onion)

Directions

1. Heat a large pot or Dutch oven over medium heat.

2. Add the ground turkey and onion. Cook, stirring often, until the turkey is no longer pink and the onion is softened, about 5-7 minutes.

3. Add the chili powder, pumpkin pie spice, cumin, garlic powder, black pepper, and salt. Cook until fragrant, about 1 minute.

4. Add the broth, diced tomatoes with their juice, pumpkin puree, kidney beans, black beans, garbanzo beans, green chiles, and apple cider vinegar. Stir to combine.

5. Bring to a boil over high heat, then reduce the heat to maintain a simmer.

6. Cook uncovered for 35-45 minutes.

7. Serve warm, topping as desired.

NOTE: To make the recipe in a slow cooker, add the ingredients and stir to combine. Cover the slow cooker with the lid, then set the slow cooker to cook on low for 8-12 hours (or on high for 4-6 hours).

Recipe notes

Nutrition Facts Per Serving: Calories: 365 | Total Fat: 7.5 g | Saturated Fat: 1.5 g Sodium: 235 mg |

Total Carbohydrate: 56 g | Dietary Fiber: 19 g | Protein: 25 g