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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)

Ingredients:

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

Directions:

  1. 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.
  2. 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.
  3. 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

Adapted from: http://www.tasteofhome.com/recipes/black-bean–n–pumpkin-chili

 

Categories: Education,  Healthy Living
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