Pumpkin Chili with a Kick
It’s pumpkin time and what better to cook on a cool autumn night is Pumpkin Chili with a kick! The conventional chili spices along with pumpkin pie spice give this chili a special taste for those who love the taste of pumpkin. This pumpkin chili is high in dietary fiber, high in protein, high in iron, and high in potassium. It’s gluten-free. You can also substitute the pumpkin for mashed sweet potatoes as well.
Instructions
Heat oil in large skillet over medium heat. Add ground meat, stirring until no longer pink about 5 – 7 minutes. Stir in red pepper flakes, diced bell pepper, garlic, and onion until onion is soft and translucent. Add beans tomatoes, broth, pumpkin and rest of spices. Cover and cook on low for an additional 20 minutes, stirring occasionally.
Toppings: Diced avocado, favorite shredded cheese, sour cream, fresh chopped parsley. Can serve over brown rice or spaghetti.
Nutritional Information Per Serving: 360 calories, 33 grams protein, 12 grams of fat, 33 grams of CHO, 11 grams dietary fiber, 931 mg sodium.
Preparation Time: 10 minutes Cook Time: 30 minutes
Serves: 6
Ingredients
1 pound lean ground beef, ground turkey, ground bison
2 tablespoon olive oil
½ teaspoon red pepper flakes
3 garlic cloves, minced or the equivalent in garlic powder
1 small onion, diced
2 green bell peppers, diced
15 ounce can black beans, rinsed and drained
15 ounce can kidney beans or chickpeas, rinsed and drained
15 ounce can diced tomatoes
1 cup low sodium beef, vegetable broth (use chicken broth if using ground turkey)
15 ounce can pumpkin*
2 teaspoon pumpkin pie spice
2 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon sea salt
*May substitute 2 cups of mashed sweet potatoes. If using sweet potatoes use 2 teaspoons cinnamon instead of pumpkin pie spice.
Shopping List
1 pound lean ground beef, ground turkey, ground bison
olive oil
red pepper flakes
garlic cloves
1 small onion
2 green bell peppers
15 ounce can black beans
15 ounce can kidney beans or chickpeas
15 ounce can diced tomatoes
low sodium beef, vegetable broth (use chicken broth if using ground turkey)
15 ounce can pumpkin
pumpkin pie spice
chili powder
ground cumin
sea salt
By Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net
Barbara worked as a research nutritionist with the military’s tri-service medical school & working as a performance nutrition consultant to Navy SEALS’ BUD/S Training Program and West Coast active Navy SEAL Teams. Barbara is the former nutrition performance consultant to the University of Louisville Athletic Department. She is the author of Fast Facts on Fast Food For Fast People and High Energy Eating Sports Nutrition Workbook for Active People used by the University of Louisville, University of Tennessee Lady Vols and the Tennessee football program, the LSU basketball program, the Buffalo Bills, the Cleveland Browns and by the United States Navy SEALs.
The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker a mother and grandmother to 13 grandchildren.
