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Introduction
Chili has long been a beloved comfort food, originating from the American Southwest in the late 1800s. This healthy rendition pays homage to its roots while embracing modern nutritional wisdom. Traditionally a beef-based dish, our version uses lean turkey and an abundance of vegetables, reflecting the growing trend towards healthier eating without sacrificing taste. Perfect for cool autumn evenings or as a post-workout meal, this chili is a testament to how classic recipes can evolve to meet contemporary dietary preferences while still warming both body and soul.
Ingredients
• 1 lb lean ground turkey (93% lean)
• 1 tablespoon olive oil
• 1 large yellow onion, diced
• 2 medium bell peppers (1 red, 1 green), chopped
• 3 cloves garlic, minced
• 2 medium carrots, peeled and diced
• 2 celery stalks, diced
• 1 can (14.5 oz) diced tomatoes, no salt added
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 2 cups low-sodium chicken broth
• 2 tablespoons tomato paste
• 2 tablespoons chili powder
• 1 tablespoon ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional, for heat)
• 1 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper
• 1 medium zucchini, diced
• 1/4 cup fresh cilantro, chopped (for garnish)
Step 1:
Heat olive oil in a large Dutch oven over medium heat. Add diced onion, bell peppers, carrots, and celery. Sauté for 5-7 minutes until vegetables begin to soften.
Step 2:
Add minced garlic and cook for another 30 seconds until fragrant.
Step 3:
Increase heat to medium-high and add ground turkey. Cook for 5-7 minutes, breaking up the meat with a wooden spoon, until browned and cooked through.
Step 4:
Stir in chili powder, cumin, oregano, smoked paprika, cayenne pepper (if using), salt, and black pepper. Cook for 1 minute to toast the spices.
Step 5:
Add diced tomatoes, kidney beans, black beans, chicken broth, and tomato paste. Stir to combine and bring to a simmer.
Step 6:
Reduce heat to low, cover, and simmer for 20 minutes, stirring occasionally.
Step 7:
Add diced zucchini and cook for an additional 10 minutes, or until zucchini is tender but still holds its shape.
Step 8:
Taste and adjust seasoning if necessary. Remove from heat and let stand for 5 minutes before serving.
Q: Can I make this chili in a slow cooker?
A: Yes, brown the turkey and sauté the vegetables first, then transfer to a slow cooker with the remaining ingredients. Cook on low for 6-8 hours or on high for 3-4 hours.
Q: How can I make this chili spicier?
A: Increase the amount of chili powder and cayenne pepper, or add fresh jalapeños or a diced chipotle pepper in adobo sauce.
Q: Is this chili freezer-friendly?
A: Yes, this chili freezes well. Store in airtight containers or freezer bags for up to 3 months. Thaw overnight in the refrigerator before reheating.
• For a vegetarian version, replace ground turkey with an additional can of beans or 1 cup of quinoa.
• Adjust the level of spiciness by increasing or decreasing the amount of chili powder and cayenne pepper.
• For a thicker chili, use less broth or simmer uncovered for a longer time.
• This recipe is naturally gluten-free, but always check individual ingredient labels to ensure they are certified gluten-free if necessary.
• To reduce sodium content further, use no-salt-added beans and reduce the added salt.
• For best flavor, choose ripe, in-season vegetables when possible.
• Leftovers can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months.
Ladle the chili into bowls and garnish with fresh chopped cilantro. Serve hot.
Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months. Reheat thoroughly before serving.
To save time, chop all vegetables before starting to cook. The zucchini can be prepared while the chili is simmering.
- For best flavor, allow the chili to simmer longer if time permits. The flavors will continue to develop.
- Don't overcook the zucchini to maintain its texture and nutritional value.
- Taste and adjust seasoning before serving, as the intensity of spices can vary.
For a vegetarian version, replace ground turkey with an additional can of beans or 1 cup of quinoa. For a spicier chili, increase the amount of chili powder and cayenne pepper.
Serve with a side of whole grain cornbread or brown rice. For beverages, try unsweetened iced tea or a light lager beer.
Best in fall and winter, but can be enjoyed year-round
Contains poultry (turkey). May contain traces of soy or wheat depending on the brand of chicken broth used. Always check individual ingredient labels for allergens.
