Chili is a really versatile and easy one-pot meal to throw together. This version gets an extra dose of nutrients from added vegetables and chickpeas. It is the kind of thing I like to leave around for my brothers when their schedules get hectic and time gets tight. They can heat up in a minute then load up with sour cream, shredded cheese, avocado and/or tortilla chips- it is fast and easy enough that they will do it instead of stopping at a drive through on the way home for a different kind of fast food. It is heavy enough to be hearty and filling while also being really nutrient dense, an ideal lunch to get fuelled for a long day of studying.
Using canned pumpkin, tomatoes and chickpeas really cuts down on the prep time and keeps the cooking process efficient and simple. Turkey and pumpkin are the star ingredients. Turkey is rich in protein for growth and strong immunity, B vitamins for energy and selenium, an antioxidant mineral important for optimal detoxification. Pumpkin is a great source of vitamin A for healthy eyes, skin and bones along with fiber for heart health and good digestion plus it helps one feel full and satisfied. Corn and bell pepper add in a range of antioxidants, vitamins and minerals. The onion and garlic provide a lot of flavour and their own unique antioxidant, anti-inflammatory and antibacterial properties. Chili powder, a mix of chilis and spices, adds in a bit of a kick while cumin adds in a slightly smoky note. From there a whole assortment of toppings can be added like plain Greek yogurt or sour cream for some creaminess, fresh or pickled sliced jalapeños or dried chili flakes for spice, tortilla chips for crunchiness, shredded cheese for cheese lovers, and chopped green onion or cilantro for some freshness.
Turkey Pumpkin Chili
Prep time
Cook time
Total time
Serves: Serves 4
INGREDIENTS:
- 1 lb lean ground turkey
- 1 18 can chickpeas, rinsed thoroughly and skins pinched off (540 ml)
- 1 14 oz can diced tomatoes (398 ml)
- 2 14 oz cans pumpkin (398 ml) *not pumpkin pie filing*
- 1 bell pepper, chopped finely
- 1 cup corn
- 1 onion, chopped finely
- 1 clove garlic, minced
- 1 tablespoon chili powder
- 1 teaspoon cumin
- Sea salt and freshly cracked black pepper
- Optional toppings: dried chili flakes, sliced fresh or pickled jalapeños, fresh cilantro, sliced green onion, sour cream or plain Greek yogurt, tortilla chips, shredded cheese
DIRECTIONS:
- Heat a large wok on the stove over medium high heat. Add in the turkey, onion, garlic, chili powder and cumin and stir occasionally until the turkey is cooked through and the onion has softened, around 10 minutes. Drain any excess oil. Add in the chickpeas, tomatoes, pumpkin, bell pepper and corn and continue stirring occasionally for another 10-15 minutes until the pepper has softened. Taste and add in a few dashes of salt and pepper as needed. Leftovers will store in the fridge for a few days or the freezer for a couple months.
