One-Pot Turkey Kidney Bean Chili

Name: One-Pot Turkey Kidney Bean Chili
Prep time: 5 min
Cook time: 24 min
Total time: 29 min
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)

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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.

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Preparation Level 30 Minutes or Less, One-Pot Meals

Servings 4

Preparation 5

Cook 24

Total 29

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.

Equipment

▢
Large pot

Ingredients

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.

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

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.

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

Saturated Fat

1.4

Trans Fat

0.02

Cholesterol

62.4

Sodium

176.9

Potassium

1385.6

Carbohydrates

44.7

Fiber

12.5

Sugar

7.8

Protein

40.6

Vitamin C

22.6

Vitamin D

0.5

µg

Calcium

85.9

Iron

5.9

Magnesium

118.7

Zinc

3.9

* Percent Daily Values are based on a 2000 calorie diet.

One-Pot Turkey Kidney Bean Chili

Why Diabetes Friendly?

Equipment

Ingredients

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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