Rich in nutrients and low in calories, pumpkin has a wide range of benefits for cardiovascular health. It’s high in potassium, which has beneficial effects on blood pressure, and it’s also an excellent source of beta-carotene, a powerful antioxidant that has been linked to reduced risk for heart disease. What’s more, the tasty orange fruit is packed with fiber, which aids weight loss and may help improve blood sugar levels, research suggests.

Here’s an easy way to enjoy autumn’s signature squash, with a delicious one-pan recipe that’s ready in just 30 minutes. For a spicier version, add hot sauce to taste.

Cooking spray
1 pound ground turkey
1 medium onion, chopped
2 green bell peppers, chopped
1 garlic clove, minced
14.5 ounce can of diced tomatoes
15 ounce can of pumpkin puree
15 ounce can of 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)

Coat a large skillet with cooking spray and sauté turkey over medium heat until browned. Drain juices and add chopped onion, bell pepper and garlic. Cook for five minutes or until onion is translucent. Add tomatoes, pumpkin puree and black beans. Season with chili powder, cumin, pumpkin pie spice and black pepper. Cover skillet and simmer over low heat for 20 minutes. Garnish with chopped parsley and enjoy! Serves 6 to 8.

Adapted from and