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.
Servings: 4
Calories: 394.2kcal
Ingredients
- 1 tbsp olive oil
- 1 small onion diced
- 2 cloves garlic minced
- 1 lb turkey ground, lean
- 15 oz kidney beans canned, rinsed and drained
- 15 oz tomatoes diced, canned (no-salt-added or low-sodium)
- ½ cup tomato sauce low-sodium
- 1 cup chicken broth low-sodium
- 1 cup carrot canned, sliced, drained and rinsed
- 1 cup corn canned, drained and rinsed
- 1 tbsp chili powder
- 1 tsp cumin
- 1 tsp paprika
- 1 tsp basil dried
- ½ tsp pepper
- ¼ tsp cayenne pepper optional for heat
- 1 tbsp apple cider vinegar optional for added flavour
- 1 handful cilantro optional garnish
Equipment
- Large pot
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
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.
Nutrition
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.