Friday, November 25, 2016

{soups-salads-and-salad-dressings} Winning Recipe Black Bean 'n' Pumpkin Chili (Diabetic Exchanges Given)


Black Bean 'n' Pumpkin Chili

My family is crazy about this slow cooker chili because it uses ingredients you don't usually find in chili. Believe it or not, I discovered that pumpkin is what makes the dish so special. Cook up a big batch and freeze some for later; it tastes even better reheated. —Deborah Vliet, Holland, Michigan

TOTAL TIME: Prep: 20 minutes.

Cook: 4 hours

YIELD: 10 servings


·                                 2 tablespoons olive oil

·                                 1 medium onion, chopped

·                                 1 medium sweet yellow pepper, chopped

·                                 3 garlic cloves, minced

·                                 2 cans (15 ounces each) black beans, rinsed and drained

·                                 1 can (15 ounces) solid-pack pumpkin

·                                 1 can (14-1/2 ounces) diced tomatoes, undrained

·                                 3 cups chicken broth

·                                 2-1/2 cups cubed cooked turkey

·                                 2 teaspoons dried parsley flakes

·                                 2 teaspoons chili powder

·                                 1-1/2 teaspoons ground cumin

·                                 1-1/2 teaspoons dried oregano

·                                 1/2 teaspoon salt

·                                 Cubed avocado and thinly sliced green onions, optional


·                                 1. In a large skillet, heat oil over medium-high heat. Add onion and pepper; cook and stir until tender. Add garlic; cook 1 minute longer.

·                                 2. Transfer to a 5-qt. slow cooker; stir in the next 10 ingredients. Cook, covered, on low 4-5 hours. If desired, top with avocado and green onions. Yield: 10 servings (2-1/2 quarts). 

Nutritional Facts: 1 cup: 192 calories, 5g fat (1g saturated fat), 28mg cholesterol, 658mg sodium, 21g carbohydrate (5g sugars, 7g fiber), 16g protein.

Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.


As you waste your breath complaining about life, someone out there is breathing their last.

Appreciate what you have.

Be thankful and stop complaining.

Live more, complain less.

Have more smiles, less stress. 




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