One-Pot Turkey Kidney Bean Chili
This Turkey Kidney Bean Chili is a hearty and diabetes-friendly dish packed with lean protein, fibre-rich beans, and nutrient-dense vegetables. Perfect for a quick weeknight dinner, it's full of flavour and easy to customize while keeping carbohydrate content balanced for healthy blood sugar control.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Fiber
- High-Protein
- Low-Sodium
Why Diabetes Friendly?
- Lean Protein: The use of ground turkey provides a lower-fat protein option that helps stabilize blood sugar and promote satiety.
- High in Fibre: Kidney beans, carrots, and corn add plenty of fibre, which slows digestion and helps regulate blood sugar levels.
- Low in Sodium: By using no-salt-added canned products and low-sodium broth, this dish remains heart-healthy and suitable for individuals with diabetes.
- Moderate Carb Content: The balance of protein, fibre, and vegetables keeps the carbohydrate load moderate, helping to avoid blood sugar spikes.
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Equipment
- Large pot
Ingredients
- olive oil 1 tbsp
- onion (diced) 1 small
- garlic (minced) 2 cloves
- turkey (ground, lean) 1 lb
- kidney beans (canned, rinsed and drained) 15 oz
- tomatoes (diced, canned (no-salt-added or low-sodium)) 15 oz
- tomato sauce (low-sodium) ½ cup
- chicken broth (low-sodium) 1 cup
- carrot (canned, sliced, drained and rinsed) 1 cup
- corn (canned, drained and rinsed) 1 cup
- chili powder 1 tbsp
- cumin 1 tsp
- paprika 1 tsp
- basil (dried) 1 tsp
- pepper ½ tsp
- cayenne pepper (optional for heat) ¼ tsp
- apple cider vinegar (optional for added flavour) 1 tbsp
- cilantro (optional garnish) 1 handful
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Cooking Tips
- Brown the Turkey Thoroughly: Ensure the turkey is fully browned before adding the remaining ingredients to bring out the best flavour.
- Canned vs. Fresh Veggies: For a fresher option, substitute canned vegetables with fresh carrots and corn. Adjust the cooking time accordingly to soften them.
- Adjust Spice Levels: Add or reduce cayenne pepper based on your desired level of heat. You can also add more chili powder for a bolder flavour.
- Simmer Longer for Richer Flavour: While the chili is ready in 25 minutes, letting it simmer for an extra 10-15 minutes can help the flavours meld even better.
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Instructions
- Heat the olive oil in a large pot over medium heat. Add the diced onion and garlic, sauté until soft, about 2-3 minutes.1 tbsp olive oil, 1 small onion, 2 cloves garlic
- Add ground turkey to the pot and cook until browned, breaking it up with a spoon as it cooks (about 5-7 minutes).1 lb turkey
- Stir in the canned kidney beans, diced tomatoes, tomato sauce, chicken broth, canned carrots, and canned corn. Mix well.15 oz kidney beans, 15 oz tomatoes, ½ cup tomato sauce, 1 cup chicken broth, 1 cup carrot, 1 cup corn
- Add the chili powder, cumin, paprika, basil, pepper, and cayenne pepper (if using). Stir everything together and bring the mixture to a simmer.1 tbsp chili powder, 1 tsp cumin, 1 tsp paprika, 1 tsp basil, ½ tsp pepper, ¼ tsp cayenne pepper
- Let it cook for about 15-20 minutes, stirring occasionally. Adjust seasoning if necessary.
- Add the apple cider vinegar, if desired, for added flavour.1 tbsp apple cider vinegar
- Serve with fresh cilantro on top for garnish, if desired.1 handful cilantro
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FAQ
Can I make this chili ahead of time?
Yes! This chili stores well in the refrigerator for up to 3 days and the flavours only get better with time.Can I freeze this chili?
Absolutely. Turkey chili freezes well for up to 3 months. Just thaw it overnight in the fridge and reheat before serving.What can I serve with this chili?
Serve with a side of whole-grain crackers, a small salad, or a dollop of plain Greek yogurt for extra creaminess.Can I use a different type of bean?
Yes, black beans or pinto beans can be substituted for kidney beans if preferred.Can I make this chili spicier?
For more heat, increase the cayenne pepper or add fresh jalapeños during the cooking process.
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Nutrition
Per serving
Calories: 394.2kcal
Carbohydrates: 44.7g
Fiber: 12.5g
Sugar: 7.8g
Fat: 8g
Saturated Fat: 1.4g
Trans Fat: 0.02g
Protein: 40.6g
Nutrition Facts
One-Pot Turkey Kidney Bean Chili
Serving Size
1.5 cup
Amount per Serving
Calories
394.2
% Daily Value*
Fat
8
g
12
%
Saturated Fat
1.4
g
9
%
Trans Fat
0.02
g
Cholesterol
62.4
mg
21
%
Sodium
176.9
mg
8
%
Potassium
1385.6
mg
40
%
Carbohydrates
44.7
g
15
%
Fiber
12.5
g
52
%
Sugar
7.8
g
9
%
Protein
40.6
g
81
%
Vitamin C
22.6
mg
27
%
Vitamin D
0.5
µg
3
%
Calcium
85.9
mg
9
%
Iron
5.9
mg
33
%
Magnesium
118.7
mg
30
%
Zinc
3.9
mg
26
%
* Percent Daily Values are based on a 2000 calorie diet.
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