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Bean Chili: A Delicious & Healthy Recipe

Bean Chili: A Delicious & Healthy Recipe
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★★★★★

4.9 from 27 reviews

A hearty and healthy bean chili recipe featuring ground turkey, pumpkin puree, and a medley of beans, seasoned with warming spices and simmered to perfection. This nutritious chili is perfect for a cozy meal, garnished with fresh cilantro, sour cream, and cheddar cheese, and served with lime wedges for a zesty finish.

Ingredients

Scale

Base Ingredients

  • 1 tablespoon olive oil
  • 1 large yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 pound ground turkey

Spices & Seasonings

  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper (optional, for heat)
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon ground cinnamon
  • Salt and freshly ground black pepper to taste

Vegetables and Beans

  • 1 (15-ounce) can pumpkin puree (not pumpkin pie filling)
  • 1 (15-ounce) can great northern beans, rinsed and drained
  • 1 (15-ounce) can cannellini beans, rinsed and drained
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 cup frozen corn

Liquids

  • 4 cups chicken broth

Garnishes (Optional)

  • 1/4 cup chopped fresh cilantro
  • Sour cream or Greek yogurt
  • Shredded cheddar cheese
  • Lime wedges for serving

Instructions

  1. Heat the oil and cook the onion: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.
  2. Brown the ground turkey: Add the ground turkey to the pot and break it up with a spoon. Cook until browned, about 7-10 minutes. Drain off any excess grease.
  3. Season the turkey: Season the turkey with chili powder, cumin, smoked paprika, cayenne pepper (if using), oregano, cinnamon, salt, and pepper. Stir well to combine and cook for another minute to bloom the spices.
  4. Add beans, pumpkin, and tomatoes: Stir in the pumpkin puree, great northern beans, cannellini beans, and diced tomatoes with their juice to the pot. Mix well.
  5. Simmer the chili: Pour in the chicken broth and bring the mixture to a simmer. Reduce heat to low, cover, and simmer for at least 30 minutes or up to 1 hour, stirring occasionally to meld the flavors.
  6. Add corn: Stir in the frozen corn during the last 10 minutes of simmering to gently cook through.
  7. Adjust seasonings: Taste and adjust salt, pepper, or spices if needed before serving.
  8. Garnish and serve: Ladle the chili into bowls and garnish with chopped fresh cilantro, a dollop of sour cream or Greek yogurt, shredded cheddar cheese, and lime wedges on the side for squeezing over.

Notes

  • This chili can be made mild or spicy by adjusting or omitting the cayenne pepper.
  • Ground turkey can be substituted with lean ground beef or chicken if preferred.
  • For a vegetarian version, omit the meat and use vegetable broth.
  • Leftovers keep well in the refrigerator for up to 4 days and also freeze well.
  • Adding pumpkin puree enhances the creaminess and adds a subtle sweetness while boosting nutritional value.
  • Serve with warm cornbread or steamed rice for a complete meal.

Nutrition

Keywords: bean chili, healthy chili recipe, ground turkey chili, pumpkin chili, weeknight dinner, easy chili, comforting meals

Find it online: https://todayquickmeals.com/bean-chili-a-delicious-and-healthy-recipe/