LEAN TURKEY CHILLI WITH KIDNEY BEANS BOWL
This Lean Turkey Chilli With Kidney Beans Bowl is a delicious, hearty and protein-packed dish that is nutritious and satisfying. This bowl is made with lean ground turkey, canned diced tomatoes, kidney beans and aromatic spices. This one-pot meal is rich in flavour while keeping things healthy and low in fat. The combination of chilli powder, pepper, cumin, salt and bell peppers adds warmth and depth, creating a vigorous and mild spicy dish that is perfect for a cosy lunch or dinner. Lean Turkey Chilli With Kidney Beans Bowl is an excellent alternative to traditional beef chilli, offering a leaner source of protein without sacrificing flavour. The kidney beans provide additional fibre and protein, making this meal a well-balanced option for those looking to eat healthy. This dish is a fantastic choice for meal preparation and busy weeknights, whether enjoyed on its own, served over rice or paired with cornbread.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
American, Tex-Mex
PREPARATION/TECHNIQUES
One-Pot Wonders, Simmer, Stew
OCCASION/HOLIDAY
Family Dinner, Potluck
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Low Fat, Low Sodium, Wheat / Gluten-Free, Quick & Easy
DISH TYPE
Soup / Stew
INGREDIENTS
There are the following ingredients for Lean Turkey Chilli With Kidney Beans Bowl:
- 100 grams | 3.53 ounces | about ½ cup loosely packed ground turkey
- 50 grams | 1.76 ounces | ¼ cup kidney beans, drained and rinsed
- 40 grams | 1.41 ounces | ¼ medium onion, chopped
- 30 grams | 1.06 ounces | ¼ medium bell pepper, diced
- 0.58 grams | 0.02 ounces | ¼ teaspoon ground cumin
- 0.68 grams | 0.02 ounces | ¼ teaspoon chilli powder
- 100 grams | 3.53 ounces | 7 tablespoons canned diced tomatoes
- 0.75 grams | 0.03 ounces | ⅛ teaspoon fine sea salt, to taste
- 0.30 grams | 0.01 ounces | ⅛ teaspoon black pepper, freshly ground, to taste
FULL NUTRITIONAL INFORMATION
- Calories: 278 kilocalories
- Fat: 9.5 grams
- Saturated Fat: 3.0 grams
- Carbohydrate: 20.2 grams
- Sugar: 5.7 grams
- Fibre: 6.8 grams
- Sodium: 633 milligrams
- Protein: 35.2 grams
- Calcium: 88 milligrams
- Potassium: 777 milligrams
- Iron: 3.8 milligrams
PREPARATION
These steps are followed for the preparation of Lean Turkey Chilli With Kidney Beans Bowl:
- Prepare The Ingredients: Finely chop the onion and dice the bell pepper. Drain and rinse the kidney beans.
- Cook The Turkey: Heat a non-stick pan over medium heat. Add the ground turkey and cook for 3 minutes, breaking it apart with a spatula until lightly browned.
- Add The Vegetables: Stir in the chopped onion and bell pepper. Cook for another 3 minutes, stirring occasionally, until the vegetables soften.
- Season The Mixture: Sprinkle in the cumin, chilli powder, salt and pepper. Stir well to coat the turkey and vegetables with the spices.
- Add The Tomatoes And Beans: Pour in the canned diced tomatoes and kidney beans. Stir to combine all ingredients evenly.
- Simmer The Chilli: Reduce the heat to low and let the mixture simmer for 15 to 20 minutes, allowing the flavours to meld together. Stir occasionally.
- Taste And Adjust Seasoning: Add additional salt or chilli powder if needed.
- Serve Hot: Enjoy on its own or with a side of rice, cornbread or tortilla chips.
PREPARATION TIME
10 minutes
COOKING TIME
20 minutes
TIPS
Here are some tips for the preparation of Lean Turkey Chilli With Kidney Beans Bowl:
- Enhance The Flavour: For a deeper taste, let the chilli simmer for a longer 30 to 40 minutes, which will intensify the flavours.
- Thicken The Chilli: Mash some of the kidney beans or let them cook uncovered for the last 5 minutes to achieve a thicker consistency.
- Add A Smoky Kick: A pinch of smoked paprika or chipotle powder will give the dish an extra layer of warmth.
VARIATIONS
- Spicier Version: Add chopped jalapeños or extra chilli powder for more heat.
- Different Beans: Swap kidney beans for black beans or chickpeas for variety.
- Vegetable Boost: Stir in spinach, courgettes or sweetcorn for added texture and nutrients.
- Creamy Chilli: Add a spoonful of Greek yoghurt or avocado for a creamy twist.
- Cheesy Finish: Sprinkle grated cheddar or crumbled feta on top before serving.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the refrigerator for up to 4 days. The flavours develop even better over time.
- Save It for Later: Freeze in portioned containers for up to 3 months. Defrost in the refrigerator overnight before reheating.
- Reheating: Warm on the stove over low heat for 5 minutes or microwave for 2 minutes, stirring through halfway.
