Turkey and Black Bean Chili
Lean turkey keeps this chili light, black beans bring fiber and body, and a short simmer is all it needs. It's even better the next day.
Recipe card
- High protein
Ingredients
- 450 g (1 lb) 93% lean ground turkey
- 1 medium onion (about 150 g), diced
- 10 g (2 teaspoons) olive oil
- 2 garlic cloves, minced
- 2 tablespoons chili powder, 2 teaspoons ground cumin, 1 teaspoon smoked paprika
- 800 g (two 400 g cans) crushed tomatoes
- 480 g (about two 400 g cans, drained) cooked black beans, rinsed
- Salt, pepper and lime to serve
Method
- Heat the oil in a large pot over medium-high heat. Add the onion and cook for 5 minutes until soft.
- Add the turkey and cook, breaking it up, until no longer pink, about 6 to 8 minutes.
- Stir in the garlic, chili powder, cumin and paprika and cook for 1 minute until fragrant.
- Add the crushed tomatoes and beans. Simmer uncovered for 20 to 25 minutes, stirring now and then, until thick.
- Season with salt and pepper and finish with a squeeze of lime.
Nutrition per serving
Approximate, calculated from USDA FoodData Central reference values for the exact ingredients listed. Per bowl, without toppings. Spices add very little and aren't counted. Brands vary; check your labels.
Tips
Don't skip the spice bloom. Cooking the spices in the fat for a minute before adding tomatoes deepens their flavour noticeably.
Toppings change the numbers. A tablespoon of Greek yogurt adds almost nothing; a handful of cheese or a few tortilla chips can add 100 calories or more.
Freezing. Cool completely, then freeze in portions for up to 3 months. Thaw overnight in the fridge and reheat until steaming.
Less sodium. Canned tomatoes carry most of the salt. Look for no-salt-added cans and season to taste at the end.
