Easy and delicious pumpkin chili

chili_pumpkin_320x320If you love the taste of pumpkin, this unique twist on chili just might become a fall favorite. Pumpkin chili is easy, delicious and good for you. Registered Dietitian Nutritionist Sue Ryskamp, who served it up at her monthly “Nutritious Is Delicious” food-tasting event to rave reviews, shares her recipe.


  • 1 lb lean ground turkey
  • 1 medium onion, chopped
  • 1 cup canned organic pumpkin
  • 2 Tbsp chili powder
  • 2 Tbsp pumpkin pie spice
  • ¼ cup brown sugar
  • 1 Tbsp cider vinegar
  • 1 (14 oz) can no-salt-added tomato sauce
  • 1 (15 oz) can no-salt-added light red kidney beans, drained and rinsed
  • 1 (28 oz) can no-salt-added diced tomatoes


In a large soup kettle, brown the ground turkey with the onion. Add the remaining ingredients and stir well to mix. Bring to a boil, then reduce the heat and simmer for 1 hour.

Nutrition Breakdown:

  • 6 one-cup servings
  • 250 calories per cup
  • 27 g carbohydrate
  • 20 g protein
  • 7 g fat
  • 133 mg Na


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