This hearty turkey and black bean chili is packed with protein, making it an excellent option for a high-protein meal. It’s a perfect dish for meal prep or a cozy dinner, rich in flavor and nutrition.
Introduction:
When it comes to a comforting, high-protein meal, chili is always a great choice. This turkey and black bean chili is both flavorful and nutritious, offering a lean source of protein from ground turkey and fiber from black beans. The combination of spices, beans, and vegetables makes this dish a wholesome and filling meal, perfect for lunch or dinner.
Chili is an excellent dish for anyone looking to boost their protein intake without relying on red meat. Ground turkey is a leaner alternative to beef, and black beans offer plant-based protein as well as plenty of fiber, which helps keep you feeling full and satisfied. This chili is also ideal for meal prepping, as it tastes even better the next day when the flavors have had time to meld.
Ingredients for Turkey and Black Bean Chili :
- 1 lb. ground turkey (lean)
- one can (15 oz.) black beans (drained and rinsed)
- 1 can (15 oz.) diced tomatoes (with juice)
- one small onion (diced)
- 2 cloves garlic (minced)
- 1 tbsp. olive oil
- one tbsp. chili powder (adjust to taste)
- 1 tsp cumin
- one tsp. paprika powder (elective for extra heat)
- 1 tsp oregano
- Salt and pepper to taste
- 1/2 cup chicken broth (or water)
- Fresh cilantro for garnish
- Optional toppings: sour cream, shredded cheese, avocado slices, lime wedges
Instructions for making tasty and juicy Turkey and Black Bean Chili:
- Stir-fry the aromatics:
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You can start the process by heating olive oil in a large pan over average heat. Add the diced onion once the oil is hot and cook for about 3-4 minutes until soft and translucent. Add some shredded garlic and sauté for extra minute until aromatic.
2. Brown the Ground Turkey:
Add the ground turkey to the pot, breaking it up with a wooden spoon as it cooks—season with salt and pepper. Cook the turkey for 5-7 minutes until it’s browned and fully cooked, with no pink remaining.
3. Add the Spices:
Once the turkey is browned, stir in the chili powder, cumin, paprika (if using), and oregano. Allow the spices to cook for 1-2 minutes to release their flavors and infuse the turkey.
4. Add the Beans and Tomatoes:
Pour in the diced tomatoes with their juice, along with the black beans. Stir everything together to combine. The tomatoes will add a slight sweetness, while the black beans provide additional protein and fiber.
5. Add the Broth:
To prevent the chili from drying out, add about 1/2 cup of chicken broth or water. If you prefer a thicker chili, you can reduce the liquid or let it simmer for a longer time. If you like your chili soupier, add a little more broth as needed.
6. Simmer the Chili:
simmer the mixture nicely, then reduce the flame from high to low. Cover the pot and let the chili cook for 20-30 minutes, stirring occasionally. This lets the tastes to develop and blend together. If the chili thickens too much during cooking, add a splash of broth or water to adjust the consistency.
7. Taste and Adjust Seasoning:
Afore serving the dish, taste the chili and modify the seasoning if necessary. You can add more chili powder for heat, more cumin for earthiness, or a bit of salt and pepper to enhance the overall flavor.
8. Serve and Garnish:
Ladle the turkey into a nice bowl and garnish with fresh cilantro. You can also add optional toppings like shredded cheese, a spoonful of sour cream, sliced avocado, or a squeeze of lime juice for added flavor and texture.
Nutritional Info (per serving):
- Calories: 350
- Protein: 28g
- Carbohydrates: 32g
- Fats: 12g
- Fiber: 12g
Tips for better Turkey and Black Bean Chili
- Customizing the Heat: If you prefer your chili spicier, feel free to add more chili powder or even some diced jalapeños. For a milder chili, reduce the chili powder or omit the paprika.
- Using Other Beans: While black beans are a fantastic source of protein and fiber, you can easily swap them for kidney beans, pinto beans, or even white beans. Each offers a slightly different texture and flavor, so feel free to experiment with your favorite variety.
- Adding Vegetables: For extra nutrients and fiber, consider adding diced bell peppers, zucchini, or corn to the chili. Simply sauté them with the onion and garlic before adding the turkey.
- Meal Prep and Storage: This chili stores incredibly well and tastes even better the next day. Store in a sealed bowl in the fridge for up to four days. For extended storage, freeze the chili in separate portions for up to three months. For rewarming, defrost overnight in the fridge and then warm it on the fire or in the micro wave oven.
- One-Pot Simplicity: This turkey and black bean chili is a perfect one-pot meal, meaning cleanup is a breeze. It’s ideal for busy weeknights when you want something nutritious but don’t have much time to cook.
Optional Additions:
- Sweet Potatoes: For added sweetness and nutrients, dice up a sweet potato and toss it into the chili when you add the black beans. Sweet potatoes add a wonderful texture and make the dish even more filling.
- Corn: If you enjoy a slightly sweeter chili, adding corn (either fresh or frozen) gives it a touch of sweetness and adds color to the dish.
- Chili Toppings: The best part about chili is that it’s highly customizable with toppings. Try adding diced avocado, jalapeños, fresh lime juice, shredded cheddar cheese, or a dollop of sour cream.
Serving Suggestions:
- Rice or Quinoa: Serve this chili over a bed of rice or quinoa for a heartier meal. Both options add extra fiber and bulk to the dish, making it even more satisfying.
- Tortilla Chips: For some crunch, serve with tortilla chips on the side or crumble them on top as a garnish. They add a fun texture and are great for dipping.
- Bread or Cornbread: Pair this chili with a slice of crusty bread or homemade cornbread to soak up all the delicious flavors. The slight sweetness of cornbread perfectly balances the spices in the chili.
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FAQs:
- Can I make this recipe ahead of time?
Yes, this turkey and black bean chili is perfect for meal prep. It stores well in the refrigerator and tastes even better as the flavors meld the next day. - Can I use beef instead of turkey?
Absolutely. Ground beef is a great substitute if you prefer a richer flavor. Just note that beef is more fat, so you may want to drain any excess fat after browning it. - Can I add other beans to this recipe?
Feel free to mix in other beans like kidney beans, pinto beans, or cannellini beans. Adding different beans can give the chili more texture and variety. - Is this recipe spicy?
The chili has a moderate spice level, but you can adjust it to your liking. For more heat, add extra chili powder or diced jalapeños. For a milder version, reduce the chili powder and skip the paprika. - Can I freeze the chili?
Yes, this chili freezes beautifully. Portion it into freezer-safe containers and freeze for up to 3 months. When ready to eat, thaw in the fridge overnight and reheat on the stove or in the microwave.
