Turkey chili
Lean turkey, beans and spices. Better the next day. Makes 4.
- Hands-on
- 18 min
- Total time
55 min, show breakdown
- Prep 10 min
- Cook 40 min
- Clean up 5 min
- Pans
- 1
- Ingredients
- 9
- Cost/serving
- $3.16
Per serving
- Calories
- 383
- Protein
- 32 g
- Fiber
- 10 g
- Net carbs
- 23 g
- Fat
- 16 g
High in (% Daily Value per serving): Vitamin C 67%, Vitamin B6 67%, Niacin (B3) 66%, Vitamin B12 62%, Selenium 52%, Zinc 38%, Riboflavin (B2) 37%, Iron 35%, Vitamin E 35%, Thiamin (B1) 29%, Potassium 26%, Magnesium 24%, Folate 21%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 4
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
500 g ground turkey, 93% lean
Same amount as: 1.1 lb.
- 1 medium onion (110 g)
- 1 medium red bell pepper (120 g)
3 cloves garlic, smashed (9 g)
Same amount as: 3 tsp fresh minced garlic, 1½ tsp jarred minced garlic, ⅜ tsp garlic powder.
2 tbsp chili powder (16 g)
Same amount as: 30 mL.
2 tsp ground cumin (4.2 g)
Same amount as: 10 mL.
1 can canned kidney beans, drained and rinsed (240 g)
Same amount as: about 1½ cups.
1 can canned crushed tomatoes (794 g)
Same amount as: about 3¼ cups.
1 tbsp olive oil (14 g)
Same amount as: 15 mL.
- salt, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 4 servings. Keeps 4 days in the fridge or 3 months frozen.
Nutrition Facts
4 servings per recipe
Serving size 1 plate (452 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 383 | ||
| Total fat | 16 g | 20% | |
| Saturated fat | 3.5 g | 17% | |
| Cholesterol | 92 mg | 31% | |
| Sodium | 880 mg | 38% | |
| Total carbohydrate | 33 g | 12% | |
| Dietary fiber | 10 g | 36% | |
| Total sugars | 13 g | ||
| Net carbs† | 23 g | ||
| Protein | 32 g | 64% | |
| Vitamin D | 0.38 mcg | 2% | |
| Calcium | 149 mg | 11% | |
| Iron | 6.4 mg | 35% | |
| Potassium | 1,216 mg | 26% | |
| Vitamin A | 155 mcg | 17% | |
| Vitamin C | 60 mg | 67% | |
| Vitamin E | 5.2 mg | 35% | |
| Vitamin K | 17 mcg | 14% | |
| Thiamin (B1) | 0.35 mg | 29% | |
| Riboflavin (B2) | 0.48 mg | 37% | |
| Niacin (B3) | 11 mg | 66% | |
| Vitamin B6 | 1.1 mg | 67% | |
| Folate | 85 mcg | 21% | |
| Vitamin B12 | 1.5 mcg | 62% | |
| Magnesium | 99 mg | 24% | |
| Zinc | 4.2 mg | 38% | |
| Selenium | 28 mcg | 52% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Dice the onion and pepper. Mince the garlic. Drain and rinse the beans.
Heat the oil in the pot on medium-high. Add the turkey and break it up with the spatula. Cook 6–8 minutes.
Done looks like: No pink left. Some brown bits on the bottom of the pot. Add the onion and pepper. Cook 5 minutes, stirring.
Add the garlic, chili powder and cumin. Stir for 30–60 seconds.
Done looks like: Spices smell toasted and coat everything. Nothing is burning. Add the tomatoes and beans. Bring to a boil, then turn it down and simmer 25 minutes, stirring now and then. Taste and add salt.
Equipment
Large pot or Dutch oven, 5 L (5 qt) $30–80
What to look for
- Heavy base so soups and chili do not scorch
- Lid that fits
Skip: Enameled cast iron is lovely but not needed. A heavy stainless pot works.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Bitter, burnt taste | Spices cooked too long or too hot. | 30–60 seconds only, then add the tomatoes straight away. |
| Thin and watery | Not simmered long enough. | Simmer uncovered 10 minutes more. |
| Dry, grainy turkey | Lean turkey browned too long. | Stop browning as soon as the pink is gone. It keeps cooking in the sauce. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 18 min, total 55 min. | 383 kcal 32 g protein 10 g fiber 23 g net carbs 16 g fat |
| Vegan | Black beans instead of turkey. Also vegetarian. Hands-on 15 min, total 45 min. | 277 kcal 14 g protein 16 g fiber 32 g net carbs 5.5 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Cook ground turkey to 74 °C / 165 °F.