Healthy Turkey and Black Bean Chili Recipe | High-Protein & Easy to Make

Published on 21 June 2024 at 13:08

Looking for a tasty and healthy dinner that's quick and easy? Try our Turkey and Black Bean Chili! Packed with lean turkey, fibre-rich beans, and delicious veggies, this hearty chili is perfect for busy weeknights or cosy weekends. It’s not only nutritious and satisfying but also a fantastic way to warm up during colder months. Whether you're a chili lover or just looking for a new recipe, this one's sure to become a favourite. Let’s get cooking!

Ideal For

  • Busy Weeknights: Quick to prepare and easy to make, this chili is perfect for those nights when time is limited.
  • Meal Prep: This recipe is great for meal prep; it can be stored in the refrigerator for up to 4 days or frozen for longer storage, allowing you to enjoy it throughout the week.
  • Cosy Weekends: The warm, comforting flavours make it an ideal dish for family gatherings or a cosy night in.

Packed with Nutrition

This hearty chili is packed with lean turkey, fibre-rich beans, and a colourful array of delicious veggies. It’s a wholesome choice for anyone seeking a satisfying meal without compromising on health. The combination of turkey and black beans delivers a powerful punch of protein while providing the fibre needed to support digestive health and keep you feeling full longer.


Versatility at Its Best

This recipe is incredibly versatile! You can easily customize it by adding your favourite spices, beans, or vegetables to suit your taste. Whether you prefer a bit more heat with jalapeños or a touch of sweetness with corn, the options are endless.


Perfect for Any Occasion

Whether it’s a busy weeknight when time is of the essence or a cosy weekend when you want to indulge in something warm and comforting, this chili fits the bill. As the weather cools down, there’s nothing quite like a steaming bowl of chili to warm you up from the inside out.

Nutritional Information (per serving, based on 6 servings)

  • Calories: ~300 kcal
  • Protein: ~25g
  • Carbohydrates: ~30g
    • Sugars: ~4g
  • Fats: ~10g
    • Saturated Fat: ~2g
  • Cholesterol: ~70mg
  • Fibre: ~10g
  • Sodium: ~400mg (varies based on added salt and broth)
  • Calcium: ~60mg (depends on toppings and beans)

Ingredients

  • 500g (1 lb) lean ground turkey: A high-protein alternative to traditional beef chili, helping you maintain muscle mass while keeping calories in check.
  • 1 can (400g/14 oz) black beans, rinsed and drained: A fantastic source of plant-based protein and fibre, promoting digestive health and helping you feel full.
  • 1 can (400g/14 oz) diced tomatoes (with juices): Adding a rich flavour base and natural sweetness to balance the spices.
  • 1 cup bell peppers (any colour), chopped: Providing vibrant colour and essential vitamins, particularly Vitamin C.
  • 1 medium onion, diced: Adding depth of flavour and sweetness, while also providing additional nutrients.
  • 2 cloves garlic, minced: A staple in many cuisines, garlic not only enhances flavour but also offers potential health benefits.
  • 1 tablespoon chili powder: The key spice that gives chili its signature heat and flavour.
  • 1 teaspoon ground cumin: Adding warmth and a slightly nutty flavour, enhancing the overall taste of the chili.
  • 1 teaspoon smoked paprika (optional): Introducing a smoky depth to the dish for those who enjoy a richer flavour.
  • Salt and pepper, to taste: Essential seasonings that help bring out the natural flavours of the ingredients.
  • 2 cups low-sodium chicken or vegetable broth: Providing moisture and helping to create a flavourful, hearty base for the chili.
  • 1 tablespoon olive oil (for cooking): A healthy fat that aids in sautéing vegetables and adding flavour.
  • Optional toppings:
    • Chopped cilantro for a fresh finish,
    • Sliced avocado for creaminess,
    • Greek yogurt or sour cream for added richness,
    • Shredded cheese to melt on top.

Instructions

  • Sauté the Vegetables: Begin by heating the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and bell peppers, sautéing for about 5 minutes until they become tender. Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant, allowing the flavours to develop.

  • Cook the Turkey: Increase the heat to medium-high and add the lean ground turkey to the pot. Use a wooden spoon to break it up as it cooks. Continue cooking for about 5-7 minutes, stirring occasionally, until the turkey is browned and fully cooked through. This step is crucial for ensuring the turkey is flavourful and juicy.

  • Add Spices: Once the turkey is cooked, sprinkle in the chili powder, ground cumin, smoked paprika (if using), salt, and pepper. Stir well to evenly coat the turkey and vegetables with the spices, allowing them to release their aromas.

  • Combine Ingredients: Pour in the canned diced tomatoes (with their juices) and the rinsed black beans. Add the chicken or vegetable broth, stirring to combine all the ingredients thoroughly. This mixture will form the heart of your chili.

  • Simmer: Bring the chili to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for about 20-30 minutes. This simmering process allows the flavours to meld together beautifully, creating a rich and satisfying dish. If the chili becomes too thick, feel free to add more broth or water to reach your desired consistency.

  • Taste and Adjust: Before serving, taste the chili and adjust the seasoning as necessary. This is the perfect time to add more salt, pepper, or spices according to your preference.

  • Serve: Ladle the chili into bowls and garnish with your choice of optional toppings, such as chopped cilantro, sliced avocado, a dollop of Greek yogurt or sour cream, or shredded cheese. These toppings not only enhance the presentation but also add layers of flavour and texture to your meal.

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