Pumpkin Chili (Tomatoe Free – Reflux Friendly!)

Allergens: nuts

Ingredients

• 1 lb ground turkey or chicken (or beef for a richer option)
• 1 tbsp olive oil
• 1 medium onion, diced (for low FODMAP 1 cup diced leeks) 
• 2 cloves garlic, minced (for low FODMAP) use garlic infused olive oil) 
• 1 cup sliced carrots
• 2 celery ribs, diced
• 1 cup pumpkin puree (unsweetened)
• 1 cup bone broth 
• 1 can coconut milk (full fat or light)
• 1 can black beans or white beans, drained and rinsed
• 1 cup diced mixed veggies of choice (cauliflower, green beans, carrots, celery) 
• 1 tsp cumin
• 1 tsp smoked paprika
• 1 tsp chili powder (omit or reduce for a milder taste)
• Salt and pepper to taste

Fresh cilantro or parsley for garnish (optional)

Directions

1. In a large pot, heat olive oil over medium heat. Add diced onion, garlic, celery, and carrots- sauté until softened, about 5-10 minutes.
2. Add the ground turkey or chicken to the pot, cooking until browned, about 5-7 minutes. Break it apart as it cooks.
3. Stir in cumin, smoked paprika, chili powder (if using), salt, and pepper. Let the spices cook with the meat for 1-2 minutes to release their flavor.
4. Add the diced veggies of choice and black or white beans. Stir to combine all ingredients.
5. Add the pumpkin puree, bone broth, and coconut milk. Stir until everything is well mixed.
6. Bring the chili to a gentle simmer. Reduce the heat to low, cover, and cook for about 20-30 minutes, stirring occasionally.
7. Garnish with fresh cilantro or parsley and enjoy! 

This chili pairs well with cornbread or rice for a complete meal. My husband topped it on top of corn chips on game day!

*I made this in my slower cooker as well! If doing so, brown the meat and veggies before adding it to all the liquid in your slow cooker and follow the settings as directed.