Healthy Turkey and Black Bean Chili
A hearty, low-fat chili packed with lean ground turkey, black beans, and vibrant vegetables. Seasoned with classic chili spices, this one-pot meal is a protein and fiber powerhouse, perfect for a satisfying weeknight dinner.
For 4 servings
Prepare the black beans.
Soak the dried black beans in water overnight, or for at least 8 hours. Drain the soaking water and rinse the beans well.
TIPSoaking beans helps them cook faster and more evenly, and can improve digestibility.Cook the soaked beans.
Place the rinsed beans in a large pot and cover with fresh water by about 2 inches. Bring to a boil, then reduce the heat and simmer for 60-90 minutes, or until the beans are tender. Drain and set aside.
TIPAlternatively, cook the soaked beans in a pressure cooker with water for 10-12 minutes on high pressure for a quicker option.Sauté the aromatics.
- While the beans are cooking, heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion and bell pepper. Cook for 5-7 minutes, stirring occasionally, until softened.
- Add the minced garlic and cook for another minute until fragrant.
Brown the turkey and add spices.
- Add the ground turkey to the pot. Use a spoon to break it up and cook until it's no longer pink, about 5-7 minutes.
- Stir in the chili powder, cumin powder, dried oregano, and smoked paprika. Cook for 1 minute, stirring constantly, to toast the spices.
TIPBrowning the turkey well develops a deeper, more savory flavor for the chili base.Combine ingredients and simmer the chili.
- Add the diced tomatoes, cooked black beans, corn, 2 cups of water, salt, and black pepper to the pot.
- Stir everything together well to combine.
- Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for at least 30 minutes for the flavors to meld together.
TIPFor a richer flavor, let the chili simmer for up to an hour. You may need to add a splash more water if it becomes too thick.Garnish and serve.
Ladle the hot chili into four bowls. Garnish with fresh chopped cilantro and serve with a lime wedge on the side for squeezing over.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a deeper flavor, make the chili a day ahead. The taste improves as it sits in the refrigerator.
- 2This chili freezes beautifully. Cool it completely and store in airtight containers for up to 3 months.
- 3If you prefer a thicker chili, simmer it uncovered for the last 10-15 minutes.
- 4Feel free to add other vegetables like zucchini or carrots along with the bell pepper for extra nutrients.
Adapt it for your goals.
Spicy
For extra heat, add one or two minced jalapeños or a pinch of cayenne pepper along with the other spices.
vegetarianVegetarian
Omit the ground turkey and add an extra cup of dried beans (a mix of black, kidney, and pinto works well) and 1 cup of chopped mushrooms.
quickQuick
To save time, use three 15-ounce cans of black beans, rinsed and drained, instead of cooking from dried. Reduce the simmer time if needed.
high proteinHigh protein
Serve topped with a dollop of plain Greek yogurt for a creamy texture and an extra boost of protein.
Why this is on our healthy list.
Excellent Source of Lean Protein
Ground turkey provides high-quality protein essential for muscle repair and growth, while being lower in saturated fat than ground beef.
High in Dietary Fiber
Black beans, corn, and vegetables are packed with fiber, which aids digestion, promotes gut health, and helps you feel full and satisfied.
Rich in Vitamins and Minerals
This chili is a good source of iron from the beans and turkey, vitamin C from the tomatoes and peppers, and various B vitamins that support energy metabolism.
Supports Heart Health
Being low in saturated fat and high in fiber, this chili can contribute to a heart-healthy diet by helping to manage cholesterol levels.
Frequently asked questions
Yes, this version is very healthy. It's high in lean protein from the turkey and packed with fiber from the black beans and vegetables. Using minimal oil keeps the fat content low, making it a well-balanced and nutritious meal.