Slow Cooker Black Bean and Pumpkin Chili
Nutrition Fact: Take just 20 minutes to prep for this slow-cooker soup and you’ll have a piping hot, flavorful, and nutritious meal to come home to after your holiday shopping in the chilly weather. This chili has a rich and smooth texture from canned pumpkin, and a healthy dose of fiber from the black beans. Freeze the leftovers in individual containers for quick, grab-and-go lunches.
Prep: 20 minutes
Cook: 4 hours
Makes: 10 servings (1 cup each)
2 tablespoons olive oil
1 medium onion, chopped
1 medium sweet pepper (red, yellow, or orange), chopped
3 garlic cloves, minced
2, 15-ounce cans black beans, rinsed and drained
1, 15-ounce can solid -pack pumpkin
1, 14.5-ounce can diced tomatoes, undrained
3 cups chicken broth
2-1/2 cups shredded turkey
2 teaspoons dried parsley flakes
2 teaspoons chili powder
1-1/2 teaspoons ground cumin
1-1/2 teaspoons dried oregano
½ teaspoon salt
Cubed avocado and thinly sliced green onions for garnish, optional
- Heat oil in a large skillet over medium-high heat. Add onion and pepper. Cook and stir until tender. Add garlic and cook 1 minute longer.
- Transfer onion mixture to a 5-quart slow cooker and stir in the next 10 ingredients. Cover and cook on low for 4-5 hours.
- Garnish with avocado and green onions, if desired.
Nutrition Information per serving (1 cup):
Calories: 192 cal, Fat: 5g, Protein: 16g, Carbohydrate: 21g, Sugar: 5g, Fiber: 7g, Sodium: 658mg