Description
Hearty high protein chili brings bold southwestern flavors to dinner tables with robust meat and nutrient-packed beans. Spicy, satisfying layers of complex seasonings invite you to savor each comforting spoonful of this nourishing meal.
Ingredients
Scale
- 1 lb (450 g) ground beef, turkey, or chicken (lean)
- 1 can (15 oz / 425 g) black beans, drained and rinsed
- 1 can (15 oz / 425 g) kidney beans, drained and rinsed
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- 1 can (14.5 oz / 400 g) diced tomatoes
- 1 can (6 oz / 170 g) tomato paste
- 2 cups (480 ml) low-sodium beef or chicken broth
- 1 large onion, chopped
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 cup frozen or fresh corn
- 1 tbsp olive oil
- 3 cloves garlic, minced
- 2 tbsps chili powder
- 1 tbsp ground cumin
- 1 tsp smoked paprika
- 1 tsp dried oregano
- 1 tsp salt (or to taste)
- 0.5 tsp black pepper
- 0.25 tsp cayenne pepper
- shredded cheese
- Greek yogurt or sour cream
- sliced green onions
- chopped fresh cilantro
- sliced avocado
Instructions
- Meat Preparation: Brown ground turkey in a heated large pot, fragmenting the meat while cooking and eliminating any excess fat.
- Vegetable Infusion: Introduce diced onion, minced garlic, green and red bell peppers into the pot, sautéing until vegetables become tender and aromatic.
- Protein-rich Layer: Incorporate black beans, kidney beans, and chickpeas alongside diced tomatoes and tomato sauce, creating a robust foundational texture.
- Seasoning Transformation: Blend chicken broth with a harmonious mix of chili powder, cumin, smoked paprika, oregano, salt, pepper, and red pepper flakes, elevating the flavor profile and bringing the mixture to a rolling boil.
- Flavor Development: Reduce heat, allowing the chili to gently simmer uncovered for approximately 30 minutes, stirring intermittently to ensure consistent thickness and depth of flavor, enabling ingredients to meld into a cohesive, hearty dish.
- Culinary Presentation: Plate the chili while steaming hot, garnishing with preferred toppings to enhance visual appeal and taste complexity.
Notes
- Brown ground turkey thoroughly to develop deep, rich flavors and prevent watery chili. Drain excess fat completely to maintain a lean, protein-packed dish.
- Swap or mix bean types like pinto, navy, or white beans for diverse texture and nutritional profile. Rinse canned beans to reduce sodium and improve digestibility.
- Adjust red pepper flakes and chili powder based on heat preference. Start with small amounts, taste, and gradually increase for personalized spiciness without overwhelming the palate.
- Boost protein by adding diced chicken, lean beef, or plant-based protein options like tofu or tempeh. Consider topping with Greek yogurt or shredded cheese for extra protein boost.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Lunch, Dinner, Snacks
- Method: Simmering
- Cuisine: American
Nutrition
- Serving Size: 5
- Calories: 250
- Sugar: 5 g
- Sodium: 500 mg
- Fat: 8 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 10 g
- Protein: 20 g
- Cholesterol: 70 mg