Searching for healthy black bean recipes? You’ve found a winner with this Turkey and Black Bean Chili. This hearty, flavorful dish is simple to make and perfect for a comforting meal any day of the week.
Key Ingredients & Substitutions
- Ground Turkey: Use lean ground turkey for a healthier option, or even ground chicken.
- Black Beans: Canned black beans work perfectly; just remember to rinse them well.
- Diced Tomatoes: Canned diced tomatoes, fire-roasted for extra flavor, or fresh if you prefer.
- Chili Powder: This is key for authentic chili flavor. Adjust to your spice preference.
- Onion & Garlic: Essential aromatics; you can use powder if fresh isn’t available.
Ingredients
Main Ingredients:
- 1 tablespoon olive oil
- 1 pound lean ground turkey
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 (15-ounce) cans black beans, rinsed and drained
- 1 (28-ounce) can diced tomatoes, undrained
- 1 (15-ounce) can tomato sauce
- 1 cup water or low-sodium chicken broth
Spices:
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- 1/4 teaspoon cayenne pepper (optional, for heat)
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Servings: 6
- Calories per serving: Approximately 320 calories
- Tools Needed: Large pot or Dutch oven, wooden spoon
Step-by-Step Instructions
1. Brown the Turkey and Aromatics
Heat the olive oil in your large pot over medium-high heat. Add the ground turkey and cook, breaking it up with your spoon, until it’s browned throughout. Drain any excess fat. Add the chopped onion and cook until it softens, about 5-7 minutes. Stir in the minced garlic and cook for another minute until fragrant.
2. Add the Spices and Liquids
Stir in the chili powder, cumin, oregano, and cayenne pepper (if using). Cook for one minute, stirring constantly, to toast the spices and enhance their flavor. Pour in the diced tomatoes (undrained), tomato sauce, and water or broth. Stir everything together well.
3. Incorporate Black Beans and Simmer
Add the rinsed and drained black beans to the pot. Bring the chili to a gentle simmer, then reduce the heat to low. Cover and let it simmer for at least 20-25 minutes, stirring occasionally, to allow the flavors to meld.
4. Season and Serve
Taste the chili and season with salt and black pepper as needed. You can add more chili powder or cayenne if you prefer a bolder flavor. Serve hot with your favorite toppings.
Variation Ideas
- Vegetable Boost: Add diced bell peppers, corn, or zucchini during the last 10 minutes of simmering.
- Smoky Flavor: A dash of smoked paprika can add a delicious smoky note to your healthy black bean recipe.
- Spice It Up: Include diced jalapeños or a pinch of red pepper flakes for extra heat.
Storage Instructions
Store leftover Turkey and Black Bean Chili in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply warm it on the stovetop over medium heat or in the microwave until heated through. This chili also freezes well for up to 3 months.
Frequently Asked Questions (FAQ)
- Can you make this chili in a slow cooker?
Yes, brown the turkey and sauté the aromatics first, then combine all ingredients in the slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
- Are black beans healthy?
Absolutely! Black beans are an excellent source of protein, fiber, and various vitamins and minerals, making them perfect for healthy black bean recipes.
- What can you serve with this chili?
Serve your chili with cornbread, a simple green salad, rice, or your favorite toppings like Greek yogurt, shredded cheese, or fresh cilantro.
- Can you use different beans?
Yes, pinto beans or kidney beans can be substituted for black beans, or use a combination for variety.
- How can you make this chili thicker?
If you prefer a thicker chili, you can remove about 1/2 cup of beans, mash them, and stir them back into the pot, or simply let it simmer uncovered for a bit longer.
- Is this chili gluten-free?
Yes, this recipe is naturally gluten-free as long as all your ingredients are certified gluten-free.