Savory Pumpkin Turkey Chili

Rich in nutrients and low in calories, pumpkin offers many benefits for cardiovascular health. It’s high in potassium, which helps support healthy blood pressure levels, making it a smart choice for those following a heart disease diet. Pumpkin is also an excellent source of beta-carotene, a powerful antioxidant linked to reduced risk for heart disease and atherosclerosis. These antioxidants can help reduce inflammation in the body, which plays a role in heart disease prevention.

The tasty orange fruit is packed with fiber, which can aid weight loss, improve digestion, and help control blood sugar. Research suggests that eating fiber-rich foods like pumpkin may also help reduce cholesterol, another win for heart health. Pairing it with lean ground turkey creates a protein-rich, low-fat meal, ideal for those looking for heart disease exercise tips and healthy eating plans.

This recipe blends the sweetness of pumpkin with the savory depth of turkey chili, creating a comforting, gluten-free turkey chili that’s perfect for cool evenings. For a spicier version, add your favorite hot sauce or extra chili powder.

Ingredients

• Cooking spray
  
• 1 pound ground turkey (lean)
  
• 1 medium onion, chopped
  
• 2 green bell peppers, chopped
  
• 1 garlic clove, minced
  
• 14.5-ounce can diced tomatoes (no salt added, if preferred)
  
• 15-ounce can pumpkin puree
  
• 15-ounce can black beans, drained
  
• 2 teaspoons chili powder
  
• 2 teaspoons cumin
  
• 1 teaspoon pumpkin pie spice
  
• 1/2 teaspoon ground black pepper
  
• 2 tablespoons chopped parsley (for garnish)
  

Instructions

1. Coat a large skillet or pot with cooking spray. Sauté the ground turkey over medium heat until browned. This keeps the chili lower in fat compared to beef.
   
2. Drain excess juices, then add the onion, bell peppers, and garlic. Cook for about five minutes, or until the onion becomes translucent.
   
3. Add the diced tomatoes, pumpkin puree, and black beans. Stir to combine.
   
4. Season with chili powder, cumin, pumpkin pie spice, and black pepper.
   
5. Cover and simmer over low heat for 20 minutes to allow the flavors to blend.
   
6. Garnish with chopped parsley and serve.
   

This recipe makes 6 to 8 servings and stores well in the fridge for up to four days. It also freezes well for quick, healthy meals later.

Why This Chili Is Good for Heart Health

This pumpkin chili is more than just tasty, it’s a heart-smart choice. Lean turkey reduces saturated fat compared to beef chili. Pumpkin’s potassium content helps regulate blood pressure, and its antioxidants protect cells from damage. Black beans add extra fiber and plant-based protein, which support healthy cholesterol levels. The combination of vegetables, lean protein, and spices makes this a balanced meal that fits into a heart disease prevention plan.

For those managing hypertension or looking to reduce sodium, opt for low-salt canned goods and fresh herbs for flavor. Those following a gluten-free turkey chili plan can enjoy this dish without substitutions, as all ingredients are naturally gluten-free.

FAQs

Is turkey chili heart healthy?

Yes. Lean turkey, pumpkin, and beans make it low in saturated fat and high in fiber and nutrients.

How many calories are in turkey pumpkin chili?

Depending on portion size and ingredients used, one serving has about 250–300 calories.

Is turkey chili healthier than beef chili?

Yes. Turkey has less saturated fat and cholesterol, making it better for heart and blood pressure health.

How much cholesterol is in turkey chili?

A serving made with lean ground turkey has about 60–70 mg of cholesterol, much lower than beef chili.