Friday, December 3, 2010

Turkey-Bean-Veggie Chili


This is my fast and easy chili recipe.  Occasionally I will take the time to soak beans and put forth a little more effort, but this is the chili I make when I want something that's warm, nutritious, and speedy fast.

We've tried and played with many chili recipes until we came up with this one that everyone loves.  I love that it's filled with veggies and beans.  The boys love that it's filled with ground turkey breast. 



A few notes about the ingredients: 

We use turkey breast rather than regular ground turkey.  It's much lower in fat. 

I buy low-sodium and/or organic beans .  If you read the sodium on the back of a regular can of beans, you'll gasp!  No one needs that much sodium.  Organic tends to be much lower in sodium but there are also conventional low-sodium varieties out there.  In either case, we always rinse our beans very well.  That does cut out some of the sodium too.

You may be surprised to see the vegetarian baked beans in this recipe.  It really does add a lot of flavor.  My friend, Naomi, uses a can in her wonderful vegetarian chili.  That is where I first got the idea.  Do NOT rinse those beans.    


This chili is incredibly flavorful but not very spicy.  Baard and I add hot sauce to our bowls.  Leaving the hot sauce out of the larger batch makes it very kid-friendly.  

Turkey-Bean-Veggie Chili from A Little Spinach

1.25 lbs lean ground turkey breast
1 cup diced onions
1 cup diced carrots
1 cup diced celery
1 diced green pepper
1 6oz can tomato paste
1 16oz can chickpeas - drained and rinsed
1 16oz can black beans - drained and rinsed
1 16oz can kidney bean - drained and rinsed
1 14.5-oz can diced southwestern style tomatoes - not drained
1 28oz can vegetarian baked beans
¾ cup frozen corn
3 cups low-sodium chicken or veggie broth
4 Tbsp chili powder
2 Tbsp cumin
¼ cup lime juice
1 Tbsp garlic paste
2 Tbsp brown sugar
hot sauce to taste
Optional toppings:  sour cream, cheese, avocados, cilantro, lime wedges

1.  Cook turkey.
2.  Add onions, carrots, celery, and peppers.  Cook until tender.
3.  Stir in tomato paste.
4.  Add remaining ingredients.  Stir until everything is well combined.
5.  Let everything cook together.  You can eat this chili almost immediately, but the longer it cooks at a low temp the better!

You will notice that there is no salt in this recipe.  Even though I buy low sodium beans and broth the sodium still adds up.  You may add salt after making if you feel like it needs some but we never feel the need to add it.

fresh lime juice is best
Even though Caleb has a fire shirt on, you will notice that when it's his turn to stir, the stove is off.

5 comments:

  1. Looks yummy! We're huge bean fans here! Have fun picking up your furniture. I'd love to hear what you think of it. And yep, it's a small world. I grew up in AV and graduated from AVHS! My hubby went to Lakeville High! We miss the green and water now that we live in the southwest. But we like the mountains! We still get snow, though none yet this year. Have a great weekend!

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  2. Shelley, even though next to NOTHING sounds appetizing to me these days, reading your blog always wants to make me get in the kitchen - now that is huge!! - Lisa, not Collin :)

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  3. i love that you turn off the stove & let him stir! Good idea! Mine stays hot very long though with the flat burners....Bo would still find a way to cause trouble :) Hope you chili warmed you guys up tonight Shel!

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  4. And it is a chili kind of day! I was going to make my vegetarian chili today, and I may just try it with this recipe, using tempeh instead of the turkey.

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  5. I was just looking for a good chili recipe a few days ago so this will be the one to try. Thanks!

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