⏱ 50 min totalOne-Pot Pumpkin Turkey Chili
Per 1 serving · 588 g · 20 ingredients
of a 2,000 cal day
- Protein25g26% of calories
- Carbs49g50% of calories
- Fat11g24% of calories
At a glance
One serving of One-Pot Pumpkin Turkey Chili (588 g) has 371 calories, with 25 g of protein, 49 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (50% DV), dietary fiber (51% DV) and Vitamin A (100% DV). Keep an eye on sodium, which provides 63% of the daily value.
High in
20%+ of the daily value
- Protein50%
- Dietary fiber51%
- Vitamin A100%
- Vitamin C88%
- Vitamin E29%
- Vitamin K220%
Good source of
10–19% of the daily value
- Choline18%
Watch
20%+ of the daily value
- Sodium63%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ tbsp Olive oil
⅛ large Onion
¼ medium Carrots
⅛ medium Red bell pepper
2 oz Ground turkey
½ cloves, minced Garlic
¼ pepper Jalapeno peppers
⅜ tbsp Tomato paste
⅜ tbsp Chili powder
¼ tbsp, ground Cumin seed
⅛ tbsp, leaves Oregano
⅛ tbsp Paprika- 🥄⅛ tsp Salt
¹⁄₁₆ tsp Black pepper
½ cup Tomatoes with green chilies
⅜ cup Kidney beans
⅜ cup Pinto beans- 🥄¼ cup Water
¼ cup Pumpkin
½ cup, chopped Kale
Directions
- 1
Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onions and carrots, sauté until onions are tender, about 3-4 minutes. Add diced bell pepper and sauté for another 1-2 minutes. Push vegetables to the side of the pan.
- 2
Add ground turkey and cook, stirring occasionally, until no longer pink, about 3-4 minutes. In a small bowl, combine chili powder, cumin, oregano, paprika, and optional chipotle powder. Add minced garlic, minced jalapeno, tomato paste, spices, salt, and pepper to the turkey, stirring to coat.
- 3
Add diced tomatoes, drained beans, pumpkin puree, water, and chopped kale. Bring to a simmer, reduce heat, and cook uncovered for 20-30 minutes, stirring occasionally, until thickened.
- 4
Serve warm.
Vitamins & minerals
Amounts for 1 serving (588 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 901 μg | 100% |
| Vitamin C | 79 mg | 88% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 4 mg | 29% |
| Vitamin K | 264 μg | 220% |
| Thiamine | 0.4 mg | 29% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 7 mg | 43% |
| Vitamin B6 | 1 mg | 63% |
| Folate (B9) | 143 μg | 36% |
| Vitamin B12 | 1 μg | 24% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 97 mg | 18% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 230 mg | 23% |
| Iron | 7 mg | 91% |
| Potassium | 1,334 mg | 28% |
| Magnesium | 136 mg | 32% |
| Phosphorus | 398 mg | 57% |
| Zinc | 3 mg | 30% |
| Copper | 1 mg | 111% |
| Manganese | 1 mg | 49% |
| Selenium | 22 μg | 40% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 3,556 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 8,484 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,727 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 11 μg | — |
| Serine | 1 g | — |
| Starch | 9 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 371 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 70minWalking (3.5 mph)
- 44minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in One-Pot Pumpkin Turkey Chili?
One serving of One-Pot Pumpkin Turkey Chili (1 serving) has 371 calories, which works out to 63 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is One-Pot Pumpkin Turkey Chili high in protein?
It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 26% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is One-Pot Pumpkin Turkey Chili keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in One-Pot Pumpkin Turkey Chili?
1449 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in One-Pot Pumpkin Turkey Chili?
8.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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