Diabetic Chili Turkey Beans (Printable version)
Hearty low sugar chili with lean turkey, beans, and vegetables for a blood sugar friendly meal.
# What you need:
→ Meat
01 - 1 lb lean ground turkey or lean ground beef
→ Vegetables
02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 1 medium green bell pepper, diced
05 - 1 medium red bell pepper, diced
06 - 2 stalks celery, diced
07 - 1 medium carrot, diced
08 - 1 (14 oz) can diced tomatoes, no added sugar
09 - 1 (14 oz) can kidney beans, rinsed and drained
10 - 1 (14 oz) can black beans, rinsed and drained
→ Liquids
11 - 2 cups low-sodium chicken or vegetable broth
→ Spices & Seasonings
12 - 2 tbsp chili powder, no added salt or sugar
13 - 1 tsp ground cumin
14 - 1 tsp smoked paprika
15 - 1/2 tsp ground black pepper
16 - 1/2 tsp dried oregano
17 - 1/4 tsp cayenne pepper (optional)
18 - 1/2 tsp salt, or to taste
→ Optional Toppings
19 - Chopped fresh cilantro
20 - Diced avocado
21 - Plain Greek yogurt
# How To:
01 - Heat a large pot or Dutch oven over medium heat. Add the ground turkey or beef and cook, breaking it apart with a wooden spoon, until fully browned, about 5 to 6 minutes. If using beef, drain off any excess fat.
02 - Add the diced onion, minced garlic, green and red bell peppers, celery, and carrot to the pot. Sauté for 5 to 6 minutes, stirring occasionally, until the vegetables have softened.
03 - Stir in the chili powder, ground cumin, smoked paprika, black pepper, dried oregano, cayenne pepper, and salt. Cook for about 1 minute, stirring constantly, until the spices are fragrant and well distributed.
04 - Pour in the diced tomatoes with their juices, followed by the drained kidney beans, black beans, and broth. Stir thoroughly to combine all components.
05 - Bring the mixture to a gentle boil, then reduce the heat to low. Simmer uncovered for 30 minutes, stirring occasionally, until the flavors meld and the chili thickens. Taste and adjust the seasoning as needed.
06 - Ladle the chili into bowls and serve hot. Garnish with chopped cilantro, diced avocado, or a dollop of plain Greek yogurt if desired.
# Expert Advice:
01 -
- The combination of two bean varieties and lean turkey keeps you full without the carb spike that traditional chili can trigger.
- Smoked paprika and a touch of cayenne give it a depth that makes you forget anyone called it healthy.
02 -
- The chili will taste even better the next day because the spices continue to deepen overnight so make it ahead whenever possible.
- Adding chopped spinach or kale in the last ten minutes of simmering boosts fiber and nutrients without changing the flavor.
03 -
- Toast the spices in the dry pot for thirty seconds before adding the meat for an even deeper layer of flavor that costs you nothing extra.
- Use a Dutch oven if you have one because the heavy base distributes heat evenly and prevents the bottom from scorching during the long simmer.