Chicken-and-White Bean Chili with Pumpkin

Gluten Free
Dairy Free
Health score
15%
Chicken-and-White Bean Chili with Pumpkin
57 min.
25
125kcal

Suggestions


If you’re looking for a heartwarming dish that’s both nutritious and delicious, our Chicken-and-White Bean Chili with Pumpkin is the perfect choice for you! This gluten-free and dairy-free chili is not just a feast for the senses, but it’s also packed with flavor and vitamins. The vibrant colors and rich textures come from the combination of tender chicken, creamy cannellini beans, and the delightful sweetness of cubed pumpkin or butternut squash. This dish is guaranteed to keep you cozy on chilly days.

Perfect for gatherings or meal prep, this recipe yields 25 servings, making it ideal for family occasions or a potluck with friends. In just 57 minutes, you can create a nourishing and filling meal that everyone will love. The warm spices, including chili powder and ground cumin, elevate the flavor profile, while fresh lime juice adds a refreshing twist that brightens up the entire dish.

With its high protein content and balanced nutritional profile, this Chicken-and-White Bean Chili is not just a satisfying main course for lunch or dinner, but it also makes for excellent leftovers. As it sits, the flavors meld, making each serving taste even better than the last! Top it off with your favorite garnishes, like fresh cilantro or spicy jalapeños, for an extra kick, and enjoy a bowl that's as comforting as it is healthy!

Ingredients

  • 0.3 teaspoon pepper black
  • cups butternut squash cubed peeled
  • 15.5 ounce cannellini beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.1 teaspoon ground pepper 
  • 28 ounce chicken broth canned
  • tablespoons chili powder 
  • 25 servings cilantro leaves fresh sour sliced chopped
  •  garlic clove minced
  • tablespoon ground cumin 
  •  jalapeno minced seeded
  • tablespoons juice of lime fresh
  • tablespoon olive oil 
  •  onion chopped
  • 0.5 teaspoon oregano dried
  •  bell pepper red chopped
  • 0.8 teaspoon salt 
  • pound chicken breast boneless skinless cubed
  • tablespoons tomato paste 

Equipment

  • bowl
  • pot

Directions

  1. Stir together first 5 ingredients in a small bowl.
  2. Combine chicken and 1 tablespoon spice mixture in a medium bowl, and toss to coat. Set aside remaining spice mixture.
  3. Heat olive oil in a large soup pot over medium heat; add chicken and cook, stirring often, 5 minutes or until no longer pink.
  4. Transfer to a plate.
  5. Add onion, bell pepper, and jalapeo to soup pot; cook over medium heat, stirring often, 5 minutes or until vegetables are softened. Stir in garlic and reserved spice mixture; cook, stirring constantly, 1 minute.
  6. Add pumpkin and next 5 ingredients to soup pot. Bring soup to a boil, reduce heat, and simmer, covered, 25 minutes or until pumpkin is tender. Return chicken to pot; simmer 2 minutes or until heated through.
  7. Remove from heat, and stir in lime juice.
  8. Garnish, if desired. Will keep, covered in refrigerator, up to 3 days.

Nutrition Facts

Calories125kcal
Protein44.2%
Fat27.83%
Carbs27.97%

Properties

Glycemic Index
13.64
Glycemic Load
1.5
Inflammation Score
-9
Nutrition Score
9.7756522362647%

Flavonoids

Eriodictyol
0.03mg
Hesperetin
0.11mg
Luteolin
0.04mg
Isorhamnetin
0.22mg
Kaempferol
0.03mg
Myricetin
0.01mg
Quercetin
1mg

Nutrients percent of daily need

Calories:125.02kcal
6.25%
Fat:3.89g
5.99%
Saturated Fat:0.95g
5.91%
Carbohydrates:8.81g
2.94%
Net Carbohydrates:6.79g
2.47%
Sugar:1.79g
1.99%
Cholesterol:27.49mg
9.16%
Sodium:288.64mg
12.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.91g
27.83%
Vitamin A:2262.64IU
45.25%
Selenium:12.39µg
17.7%
Vitamin B3:3.27mg
16.34%
Vitamin C:13.11mg
15.9%
Vitamin B6:0.3mg
15.15%
Phosphorus:121.02mg
12.1%
Potassium:354.31mg
10.12%
Manganese:0.2mg
10.06%
Iron:1.7mg
9.47%
Zinc:1.24mg
8.26%
Vitamin E:1.22mg
8.15%
Magnesium:32.52mg
8.13%
Fiber:2.02g
8.08%
Copper:0.12mg
6.08%
Vitamin B12:0.35µg
5.9%
Folate:23.29µg
5.82%
Vitamin B2:0.08mg
4.92%
Vitamin B1:0.07mg
4.49%
Vitamin B5:0.44mg
4.38%
Vitamin K:4.47µg
4.26%
Calcium:39.52mg
3.95%
Source:My Recipes