Turkey And Black Bean Chili
A hearty and flavorful turkey and black bean chili packed with smoky spices, vegetables, and fresh salsa. Perfect for a comforting weeknight dinner or casual gatherings, this dish offers a balanced blend of protein, fiber, and bold flavors that will satisfy the whole family.
Ingredients
- 1 cup chopped onion ⓘ
- 1 cup chopped red bell pepper ⓘ
- 1 cup chopped green bell pepper ⓘ
- 1/2 cup chopped carrots ⓘ
- 1 clove garlic, finely chopped ⓘ
- 1 tablespoon olive oil ⓘ
- 2 tablespoons chili powder
- 3 teaspoons ground cumin ⓘ
- 1 pound extra lean ground turkey breast ⓘ
- 2 (16 oz.) cans black beans, drained and rinsed ⓘ
- 3 cups canned chicken broth ⓘ
- 1 (16 oz.) jar fresh mild salsa ⓘ
- 1 tablespoon low-sodium tomato paste ⓘ
- freshly ground pepper to taste ⓘ
Instructions
- In a large saucepan over medium-low heat, cook chopped onion, red bell pepper, green bell pepper, chopped carrots, and finely chopped garlic in olive oil until golden brown and tender.
- Sprinkle with chili powder and ground cumin, then cook, stirring frequently, for 7 to 8 minutes until spices are fragrant.
- Add ground turkey breast and cook, stirring with a wooden spoon to break up the meat, for about 5 minutes or until cooked through and slightly brown.
- Add drained and rinsed black beans, chicken broth, salsa, and tomato paste to the saucepan.
- Bring the mixture to a simmer, reduce heat to medium, and cook, stirring occasionally, for 45 minutes or until thickened.
Tips & Substitutions
For added depth, consider using smoked paprika or a dash of cayenne pepper to enhance the chili flavor. If you prefer a meatier texture, substitute ground turkey with lean ground beef or even tempeh for a vegetarian option. Don't shy away from adjusting the spice levels to your liking by adding more chili powder or fresh jalapeños.
Serving Suggestions
Serve the chili hot, garnished with fresh cilantro, diced avocado, or a dollop of sour cream. It pairs beautifully with Chicken Enchiladas(Low-Fat) or cornbread for a complete meal. Consider offering tortilla chips on the side for added crunch, or serve it over rice for a heartier dish.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. This chili also freezes well; simply transfer it to a freezer-safe container and it can last for up to 3 months. To reheat, simply thaw overnight in the fridge and warm on the stovetop or in the microwave until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Turkey And Black Bean Chili contains roughly 674 calories, with 26g protein, 135g carbohydrates, and 10g fat. It is an excellent source of vitamin A (333% of the Daily Value), vitamin C (228% of the Daily Value), and iron (151% of the Daily Value). Note that it is relatively high in sodium, at 570mg per serving (25% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned beans instead of dried beans?
Yes, using canned black beans is a great time-saver. Just make sure to drain and rinse them before adding to the chili. This helps reduce sodium and ensures a cleaner flavor.
How can I make this chili spicier?
To increase the heat, add diced fresh jalapeños, a splash of hot sauce, or extra chili powder. You can also experiment with different chili powders for varying heat levels and flavors.
Can I make this chili in a slow cooker?
Absolutely! Brown the turkey and sauté the vegetables in a skillet, then transfer everything to a slow cooker. Cook on low for 6-8 hours or high for 3-4 hours, adding the beans and salsa in the last hour of cooking for best results.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).