High Protein Turkey Chili

High Protein Turkey and Quinoa Chili

Prep Time: 15 minutes

Cook Time: 40 minutes

Servings: 6

This turkey chili is high in protein and fiber making it a great fall/winter recipe that’s both satisfying and healthy. With lean ground turkey, quinoa, beans, and a variety of vegetables, it’s a nutrient-dense dish that’s easy to prepare.

Ingredients

• 1 lb ground turkey (lean)

• 1 medium onion, diced

• 2 celery stalks, chopped

• 2 medium carrots, peeled and chopped

• 1 can (14.5 oz) diced tomatoes (low-sodium, if preferred)

• 1 can (4 oz) canned green chilis

• 1 can (15 oz) 3-bean blend (drained and rinsed)

• 1/2 cup quinoa (rinsed)

• 2 cups bone broth (or low-sodium chicken broth)

• 1 tablespoon olive oil (or your preferred cooking oil)

• 2 cloves garlic, minced

• 1 tablespoon chili powder

• 1 teaspoon ground cumin

• 1/2 teaspoon smoked paprika (optional)

• Salt & pepper, to taste

  
  

  Toppings

  • Fresh cilantro, diced green onions or chives (optional, for garnish)

  • Low-fat Greek yogurt (as a sour cream substitute)

  • Shredded cheese (low-fat, such as cheddar or a Mexican blend, for garnish)

  
  

Instructions

1. Prep the Ingredients:

   • Dice the onion, celery, and carrots. Mince the garlic.

   • Rinse the quinoa under cold water to remove any bitterness.

   • Drain and rinse the 3-bean blend.

2. Cook the Ground Turkey:

   • In a large pot or Dutch oven, heat the olive oil over medium heat.

   • Add the ground turkey and cook, breaking it apart with a spoon, until it's browned and fully cooked (about 5-7 minutes). Season with a pinch of salt and pepper. Remove the turkey from the pot and set it aside.

3. Sauté the Vegetables:

   • In the same pot, add the diced onion, celery, and carrots. Sauté for about 5 minutes, until the vegetables start to soften.

   • Add the minced garlic and cook for another minute until fragrant.

4. Combine Ingredients:

   • Add the ground turkey back into the pot. Stir to combine with the vegetables.

   • Add the diced tomatoes, canned green chilis, quinoa, bone broth, and 3-bean blend.

   • Stir in the chili powder, cumin, smoked paprika (if using), and adjust seasoning with salt and pepper to taste.

5. Simmer:

   • Bring the chili to a boil, then reduce the heat to low and let it simmer for 25-30 minutes, or until the quinoa is cooked and the chili has thickened to your liking. Stir occasionally.

6. Serve:

   • Once the chili is ready, taste and adjust seasoning if needed. Top with low-fat Greek yogurt, shredded cheese, and diced green onions or chives.

   
   

   Other Tips

   • For extra flavor, consider adding a squeeze of lime juice before serving.

   • If you prefer a thicker chili, you can mash some of the beans with a spoon or potato masher during the simmering process.

   • If you like it spicier, feel free to add extra chili flakes, chili powder, or peppers

   
   

Nutrition Information (approximate)

Without Toppings (per serving):

• Calories: 300–350 kcal

• Protein: 30–35 g

With Toppings (per serving):

• Calories: 380–470 kcal

• Protein: 37–46 g

Note: Nutrition values are estimated and vary based on the specific ingredients used

Recipe Swaps Explained

• Bone Broth vs. Chicken Stock: Bone broth is higher in protein, collagen, and minerals, offering extra health benefits like gut support and improved skin elasticity, while being lower in calories and sodium than stock.

• Low-Fat Greek Yogurt vs. Sour Cream: Greek yogurt is lower in fat, higher in protein, and contains probiotics, making it a healthier, creamy alternative to sour cream.

• Ground Turkey vs. Ground Beef: Ground turkey is leaner and lower in saturated fat, providing a healthier protein option with fewer calories.

• Quinoa vs. Rice: Quinoa is a complete protein, higher in fiber, and richer in vitamins and minerals than rice, making it a more nutritious choice.

• 3-Bean Blend vs. Single Bean: A 3-bean blend adds more protein, fiber, and flavor variety compared to just one type of bean.

Recipe Side Suggestions

• Naan or Sourdough (great choice for dipping)

• Mixed Greens Salad (with a light vinaigrette)

• Roasted Vegetables (sweet potatoes, bell peppers, or zucchini)

• Cauliflower Rice (low-carb option)

• Cornbread (a classic pairing)

• Avocado Slices (for added freshness)

Wine Pairings for Turkey Chili:

• Red Wine:

  • Zinfandel: A fruit-forward red wine with bold flavors, it pairs well with chili’s spice and savory turkey. Its slightly peppery notes complement the cumin and chili powder in the dish.

  • Malbec: A medium to full-bodied wine that offers smooth tannins and dark fruit flavors, making it a nice match for the richness of the ground turkey and the beans.

  • Cabernet Sauvignon: If you prefer a bolder red, a Cabernet’s structure and black currant flavors will match well with the robust flavors of the chili.

• White Wine and Rosé:

  • Chardonnay (unoaked): A fresh, crisp Chardonnay offers acidity that balances the richness of the chili, while the apple and citrus notes bring out the flavors of the vegetables.

  • Sauvignon Blanc: This wine's bright acidity and grassy, herbal flavors pair nicely with the fresh flavors of the celery and green chilis in the chili.

  • Rosé: A dry rosé with good acidity and subtle berry flavors can also complement the chili, offering a refreshing contrast to the spice and heartiness of the dish.