Mediterranean Instant Pot Pumpkin Turkey Chili

Mediterranean Instant Pot Pumpkin Turkey Chili

Table of Contents

A warm, wholesome twist on classic chili, this Mediterranean Instant Pot Pumpkin Turkey Chili infuses the comforting flavors of fall with bold Mediterranean spices. Featuring lean ground turkey, hearty chickpeas, and a velvety pumpkin-tomato base, this quick and nutritious one-pot meal is perfect for cozy weeknights or meal prep. Using the Instant Pot, it’s ready in under 40 minutes with minimal effort!

Total Time:

Prep: 10 minutes

Cook: 20 minutes (plus pressure build & release time ~10 minutes)

Total: 40 minutes

Ingredients:

1 tbsp olive oil

1 small yellow onion, diced

3 garlic cloves, minced

1 lb (450g) lean ground turkey

1 cup canned pumpkin purée (not pumpkin pie mix)

1 (15 oz) can diced tomatoes

1 (15 oz) can chickpeas, drained and rinsed

1 red bell pepper, chopped

1 small zucchini, diced

2 tsp ground cumin

1 tsp smoked paprika

1/2 tsp ground cinnamon

1/2 tsp crushed red pepper flakes (optional)

1 tsp dried oregano

Salt & pepper, to taste

2 cups low-sodium chicken broth

Juice of 1/2 lemon

2 tbsp fresh parsley or cilantro, chopped (for garnish)

Instructions:

Sauté the base:
Set the Instant Pot to Sauté mode. Heat olive oil, then add onion and garlic. Cook for 2–3 minutes until softened.

Brown the turkey:
Add the ground turkey, season with salt and pepper, and cook until no longer pink, breaking it up with a spoon (about 4–5 minutes).

Add veggies and spices:
Stir in bell pepper, zucchini, cumin, paprika, cinnamon, oregano, and red pepper flakes. Cook for 1–2 minutes to release aromas.

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Mix in liquids:
Add pumpkin purée, diced tomatoes (with juice), chickpeas, and chicken broth. Stir everything together well.

Pressure cook:
Lock the lid, seal the vent, and set to High Pressure for 10 minutes.

Natural release:
Let the pressure release naturally for 5 minutes, then do a quick release for any remaining pressure.

Finish with flavor:
Open the lid carefully. Stir in lemon juice, taste, and adjust seasoning as needed.

Serve:
Ladle into bowls and garnish with fresh herbs. Serve warm with whole-grain pita or crusty bread.

Tips

Use fresh pumpkin (optional):
If you have fresh pumpkin on hand, roast and purée it for a richer, homemade flavor.

Don’t skip the lemon juice:
It brightens the chili and balances the earthiness of the pumpkin.

Deglaze after sautéing:
After browning the turkey, splash a bit of broth into the pot and scrape up any browned bits to avoid the “burn” warning on your Instant Pot.

Texture tip:
If you like thicker chili, remove the lid after cooking and simmer on Sauté for 5–10 more minutes.

Make it in advance:
This chili tastes even better the next day after flavors meld. Great for meal prep or freezing.

Variations:

Beans:
Swap chickpeas with white beans, kidney beans, or a mix for more variety.

Vegetarian version:
Skip the turkey and add lentils or double the chickpeas for a hearty meat-free option. Use vegetable broth.

Add grains:
Stir in cooked quinoa or farro after cooking for a filling, protein-rich boost.

Spicy version:
Add chopped jalapeños with the onions or a dash of cayenne pepper for more heat.

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Creamy twist:
Stir in a spoonful of Greek yogurt or tahini after cooking for added creaminess and tang.

Mediterranean herb spin:
Mix in chopped fresh basil, dill, or mint before serving for more regional flavor.

Q&A

Q: Can I freeze this pumpkin turkey chili?
A: Yes! This chili freezes very well. Let it cool completely, then store in airtight containers or freezer bags for up to 3 months. Thaw overnight in the fridge and reheat on the stovetop or microwave.

Q: Can I make this on the stovetop instead of an Instant Pot?
A: Absolutely. Follow the same steps using a large pot or Dutch oven. After adding all ingredients, simmer uncovered for 25–30 minutes, stirring occasionally, until flavors are well developed.

Q: Can I use ground beef instead of turkey?
A: Yes, ground beef or ground chicken can be used. For a leaner version, stick to ground turkey or chicken.

Q: Is this chili spicy?
A: Only mildly. If you’re sensitive to heat, omit the red pepper flakes. Want it spicier? Add more flakes or a chopped chili pepper.

Nutrition Facts

Approximate values; will vary based on specific ingredients used.

Calories: 295

Protein: 26g

Fat: 9g

Carbohydrates: 28g

Fiber: 7g

Sugar: 6g

Sodium: 480mg

Vitamin A: 110% DV

Vitamin C: 60% DV

Iron: 15% DV

Conclusion

This Mediterranean Instant Pot Pumpkin Turkey Chili is a nutritious, flavorful, and easy one-pot meal that beautifully blends the warmth of pumpkin with the bold spices of the Mediterranean. Whether you’re cooking for your family, meal-prepping for the week, or just craving a cozy dish with a twist, this chili is a satisfying and wholesome choice.

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Pair it with a dollop of Greek yogurt, a side of warm pita, or simply enjoy it on its own. Comfort food, elevated!