Hearty Turkey Vegetable Chili, Dietitian Recipe

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Here’s a Hearty Turkey Vegetable Chili recipe developed with a dietitian-friendly twist. It’s packed with lean protein, fiber-rich veggies, and just the right spices to keep it wholesome and delicious.

Ingredients

For the Base:

  • 1 tbsp olive oil
  • 1 medium onion, diced
  • 3 garlic cloves, minced
  • 1 lb lean ground turkey (93% lean or higher)

For the Vegetables:

  • 1 medium red bell pepper, diced
  • 1 medium zucchini, diced
  • 1 medium carrot, peeled and diced
  • 1 cup frozen corn (optional)
  • 1 can (15 oz) kidney beans, drained and rinsed
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (14.5 oz) fire-roasted diced tomatoes
  • 1 can (6 oz) tomato paste
  • 1 cup low-sodium chicken broth (or water)

For the Spices:

  • 1 tbsp chili powder
  • 2 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/2 tsp oregano
  • 1/4 tsp cayenne pepper (optional, for heat)
  • 1/2 tsp salt (adjust to taste)
  • 1/4 tsp black pepper

Optional Toppings:

  • Fresh cilantro, chopped
  • Sliced avocado
  • Non-fat Greek yogurt or light sour cream
  • Shredded cheddar cheese

Instructions

  1. Sauté the Aromatics:
    • Heat olive oil in a large pot or Dutch oven over medium heat.
    • Add the diced onion and sauté for 2-3 minutes until softened.
    • Stir in the garlic and cook for another minute until fragrant.
  2. Cook the Turkey:
    • Add the ground turkey to the pot and cook until no longer pink, breaking it into crumbles with a spoon (5-7 minutes).
  3. Add the Vegetables:
    • Stir in the red bell pepper, zucchini, and carrot. Cook for 5 minutes to soften slightly.
  4. Add Beans and Tomatoes:
    • Mix in the kidney beans, black beans, fire-roasted diced tomatoes, tomato paste, and chicken broth.
  5. Season and Simmer:
    • Stir in the chili powder, cumin, smoked paprika, oregano, cayenne (if using), salt, and black pepper.
    • Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, stirring occasionally, to let the flavors meld.
  6. Adjust and Serve:
    • Taste and adjust seasoning as needed. If it’s too thick, add a splash of chicken broth.
    • Serve hot with your favorite toppings.

Nutrition Highlights (Per Serving):

  • High in protein and fiber
  • Low in saturated fat
  • Packed with vitamins and antioxidants from veggies
  • Perfect for meal prep or freezing

This balanced chili is a filling, healthy option that doesn’t compromise on flavor. Enjoy!

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