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Minnesota State University, Mankato

Minnesota State University, Mankato
Employee Wellness @ Work

Cookbook - Soups

Page address: http://www.mnsu.edu/wellness/cookbook/soups/turkeypumpkinchili/

Turkey Pumpkin Chili

  • 1 cup chopped onion
  • 3 cloves of garlic, minced
  • 2 medium sized peppers, diced (1 red and 1 green)
  • 1 lbs ground turkey*
  • 1 tbsp chili powder
  • 2 tsp cumin
  • 1 tsp cinnamon
  • 1 tsp Mexican oregano
  • 1 small can diced green chili peppers
  • 15 oz can black beans, drained and rinsed
  • 1/2 cup frozen corn kernels
  • 28 oz can crushed tomatoes*
  • 14 oz can diced tomatoes8
  • 15 oz can pumpkin puree, or 2 cups homemade

Instructions

  1. Brown the turkey with the seasonings and combine with remaining ingredients in a crock-pot and cook on low for 6 to 8 hours.
  2. Serve with your favorite chili toppings-cilantro, green onion, cheese, etc.

Makes 4 very generous servings.

*Use a meatless product in place of ground turkey. Reduce sodium tomatoes or by dicing fresh tomatoes, crushing fresh tomatoes and adding a low-sodium tomato juice.

*Instead of sauteing meat, try baking it.

Nutrition facts (without additional toppings)

  • 436.4 calories
  • 9.8 g total fat
  • 80.1 mg cholesterol
  • 1,267.7 mg sodium
  • 58.4 g total carbohydrates
  • 16.8 g dietary fiber
  • 36  protein