Zesty Turkey and Black Bean Chili
This is a simple but satisfying weeknight dish packed with healthy proteins and fiber. Scramble recipe tester Maria Mullen said that this is her husband’s “new favorite chili!"
Ingredients
- 1 Tbsp. extra virgin olive oil
- 1/2 yellow onion diced 1 cup
- 2 cloves garlic minced, about 1 tsp.
- 1 lb. ground turkey or meatless crumbles
- 1 Tbsp. chili powder
- 15 oz. diced tomatoes with green chilies with their liquid
- 6 oz. tomato paste
- 1 cup corn kernels, fresh, frozen, or canned,
- 15 oz. reduced-sodium canned black beans (or use any variety)(or use 1 1/2 cups home-cooked beans for every 15 oz. can), drained and rinsed
- 1 dash hot pepper sauce (such as Tabasco), for serving (optional)
- 1 cup shredded Cheddar cheese for serving (optional)
- 1 cup low fat sour cream or plain Greek yogurt (or use any variety) for serving (optional)
Instructions
- In a stockpot, heat the oil over medium heat. Cook the onions until they are tender, 3 - 5 minutes.
- Add the garlic and stir for about 30 seconds, then add the turkey and chili powder, and brown the turkey for about 5 minutes until it is mostly cooked through. (If you are using meatless crumbles, add it to the pot along with the tomatoes, as there is no need to brown it.)
- Add the diced tomatoes, tomato paste, corn, and beans, bring it to a low boil and then simmer it for 10 – 15 minutes, stirring occasionally.
- Serve it with hot pepper sauce (optional), and topped with a little Cheddar cheese and/or a dollop of sour cream, if desired, or refrigerate it for up to 3 days, or freeze it for up to 3 months.
Slow Cooker Directions
- Omit the oil. Combine all ingredients except the hot pepper sauce, cheese, and sour cream in the slow cooker. Cook on low for 6 - 8 hours or on high for 3 - 4 hours. Serve, topped with hot pepper sauce, Cheddar cheese, and/or sour cream, if desired. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Notes
Do Ahead or Delegate: Dice the onion, peel the garlic, shred the cheese if necessary and refrigerate, or fully prepare and refrigerate or freeze the chili.
Scramble Flavor Booster: Use chipotle chili powder or add 1/4 tsp. cayenne pepper to the chili.
Tip: Turkey, a great lean protein source, falls into a group of high-protein foods (including tuna) that can help keep insulin levels within a desirable range after eating a meal.
Nutritional Information Per Serving (% based upon daily values): Calories 270, Total Fat: 9g, 14%; Saturated Fat: 2g, 10%; Cholesterol: 45mg, 15%; Sodium: 960mg, 40%; Total Carbohydrate: 28g, 9%; Dietary Fiber: 6g, 24%; Sugar: 7g; Protein: 21g
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