Description
This Healthy Turkey Chili is a flavorful, protein-packed dish that’s perfect for a nutritious weeknight meal. Made with lean ground turkey, fresh vegetables, and a hearty blend of beans and spices, this chili is both satisfying and wholesome. It’s naturally gluten-free and low in fat, with rich flavors from chili powder, cumin, and smoked paprika. The recipe is easy to prepare on the stovetop and can be customized with optional toppings like avocado, cilantro, or Greek yogurt.
Ingredients
Scale
Protein and Vegetables
- 1 tablespoon olive oil
- 1 pound lean ground turkey
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 zucchini, chopped
Beans and Tomatoes
- 1 (15 oz) can black beans, rinsed and drained
- 1 (15 oz) can kidney beans, rinsed and drained
- 1 (15 oz) can diced tomatoes
- 1 (8 oz) can tomato sauce
- 2 tablespoons tomato paste
Spices and Seasonings
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
- 1/2 cup water or broth (as needed for consistency)
Optional Toppings
- Chopped cilantro
- Avocado slices
- Greek yogurt
Instructions
- Cook the turkey: Heat olive oil in a large pot over medium heat. Add the ground turkey and cook for 5–6 minutes, breaking it up with a spoon, until it is no longer pink.
- Sauté vegetables: Add the diced onion, minced garlic, chopped red bell pepper, and chopped zucchini to the pot. Sauté for 5–7 minutes until the vegetables are softened and fragrant.
- Add spices: Stir in the tomato paste, chili powder, ground cumin, smoked paprika, dried oregano, salt, and black pepper. Cook for 1 minute to toast the spices and enhance their flavors.
- Add beans and tomatoes: Mix in the rinsed black beans, kidney beans, diced tomatoes, tomato sauce, and 1/2 cup of water or broth. Stir everything well to combine all ingredients evenly.
- Simmer: Bring the chili to a simmer, then reduce the heat to low. Cook uncovered for 20–25 minutes, stirring occasionally, until the chili thickens and the flavors meld together beautifully.
- Adjust and serve: Taste the chili and adjust seasoning with additional salt and pepper if needed. Serve hot topped with optional cilantro, avocado slices, or a dollop of Greek yogurt for added creaminess.
Notes
- This chili is freezer-friendly and perfect for meal prep; store portions in airtight containers for up to 3 months.
- For extra heat, add cayenne pepper or diced jalapeños when adding the spices.
- You can prepare this recipe in a slow cooker or Instant Pot by adjusting cooking times accordingly: slow cook on low for 6-8 hours or pressure cook for 20 minutes.
- Use low-sodium broth to control sodium levels if desired.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (approximately 1.5 cups)
- Calories: 290
- Sugar: 7g
- Sodium: 520mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 7g
- Protein: 26g
- Cholesterol: 60mg
