Page 177 - IFSO Cookbook interno VOL4 2026.indd

International
Healthy Recipes Vol. 4

Cooking instructions

● Select and rinse a small homegrown or purchased cooking pumpkin (1.4-1.8 kg). To
safely cut the raw pumpkin into cubes, first slightly soften it by placing it on a paper
towel in the microwave. Microwave it on high for about 2 minutes and 15 seconds.
*Do not over-soften the pumpkin or the cut chunks will disappear during the cooking
process.
● Using a large sharp knife and a cutting board, remove the pumpkin’s stem and discard
it. Cut the pumpkin in half from top to bottom. Use a sturdy spoon to scoop out
the seeds and stringy plant membranes, then discard them. Cut the pumpkin into
slices (2.5-3.8 cm width). Use a smaller knife to cut the pumpkin flesh away from
each slice’s rind, then discard the rind. The texture of the cubes should be hard. Cut
enough cubes to reach total weight of 450 g. Set these cut cubes aside in a bowl.
● Brown the raw ground turkey in a non-stick skillet over low-medium heat, stirring
often. Line a plate with a paper towel. Drain any liquid accumulated in cooking.
Transfer the drained, cooked turkey onto the lined plate and cover it with a second
paper towel. Press on it lightly to remove residual moisture. Set the cooked turkey
aside.
● Cut off the ends of the onion and discard them. Peel the onion and discard the skin.
Cut the onion along its width into slices (1.3 cm) (1/2 inch). Cut these slices in half.
Separate the onion pieces into a bowl and set aside.
● Open both cans of the beans. Drain and rinse each can. Combine the rinsed beans in a
bowl and set aside.
● Mix brown sugar substitute, pumpkin pie spice, and chili powder together in a small
bowl. Set the mixed spices aside.
● Open the can of diced tomatoes and set it aside. DO NOT DRAIN or RINSE the
contents--the liquid is required for the cooking process.
● Select a small slow cooker (4 litre) (4 quart). Layer the prepared ingredients into the
slow cooker, starting with the pumpkin cubes on the bottom. Next layer the turkey on
top of the pumpkin cubes, followed by the onions, and then the chili beans. Spread
seasonings on top of the chili beans. Next spread diced tomatoes (liquid included) on
top of the seasonings, taking care not to displace the seasonings. Add extra water to
bring liquid level to cover about ¾ of product (it will be too much liquid if filled to the
top, and so more like soup). Top with freshly ground pepper to taste and cover the
slow cooker with a tightly fitting glass lid.
● Turn on the slow cooker to low heat. Allow the chili to cook 6-9 hours. *Do not cook
longer or the pumpkin will overly soften and disappear into the chili. Stir the chili well
before serving to evenly distribute ingredients throughout the cooked chili.

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