This healthy chili is packed with beans, veggies, and tasty spices! It’s a warm and hearty dish that’s perfect for any cozy night in.
I love making this chili on chilly days and enjoying it with a slice of bread. It’s nutritious and filling—who says healthy can’t be delicious? 😋
Key Ingredients & Substitutions
Lean Ground Turkey or Chicken: I like using ground turkey for its lean profile. If you prefer, you can use lean ground beef or make it vegetarian by substituting with lentils or crumbled tofu.
Sweet Potato: It adds a nice sweetness. If you don’t have sweet potatoes, regular potatoes or butternut squash can work well, too. Just remember that the cooking time might vary slightly.
Canned Beans: Black beans and kidney beans are great for protein and fiber. You can mix and match with pinto beans or chickpeas based on what you have at home.
Spices: Chili powder is key here, but don’t forget you can add more heat with cayenne pepper or your favorite hot sauce. If you want to mellow it out, try adding a bit of sugar.
How Do I Ensure My Chili Is Well Seasoned?
Seasoning is crucial for delicious chili. Start by building flavor from the base—saute the onions and garlic until they’re fragrant. Then, add the spices early enough for them to bloom. Don’t skip the tasting step; adjust the salt and pepper after it simmers. More salt can really amplify the flavors!
- Make sure to simmer the chili long enough to let the flavors meld together.
- If you find it needs a little zing, add a splash of vinegar or a squeeze of lime juice before serving.
- Always taste it before serving to fine-tune the seasonings.
Healthy Chili Recipe
Ingredients You’ll Need:
Base Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 pound lean ground turkey or ground chicken
Vegetables and Legumes:
- 1 large sweet potato, peeled and diced
- 1 (14.5 oz) can diced tomatoes
- 1 (15 oz) can kidney beans, drained and rinsed
- 1 (15 oz) can black beans, drained and rinsed
Broth and Spices:
- 1 cup low-sodium chicken or vegetable broth
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
Garnishes:
- 1 avocado, diced
- 1/2 cup plain Greek yogurt or sour cream
- Fresh cilantro leaves
How Much Time Will You Need?
This healthy chili takes about 15 minutes to prep, and around 30-40 minutes to cook. Including some extra time for any adjustments to seasoning, you can enjoy a warm bowl of chili in about an hour!
Step-by-Step Instructions:
1. Sauté the Base:
Start by heating the olive oil in a large pot or Dutch oven over medium heat. Once the oil is hot, add the finely chopped onion. Sauté until the onion is translucent and soft, which should take about 4-5 minutes. This will give your chili a flavorful base.
2. Add Aromatics:
Next, add the minced garlic to the pot and cook for another minute, ensuring to stir it frequently so it doesn’t burn. The smell will be amazing!
3. Brown the Meat:
Now, add the ground turkey (or chicken) into the pot. Break it up with your spoon and cook until it’s browned and fully cooked through, which will take about 6-8 minutes. Make sure there’s no pink left!
4. Mix in the Veggies and Beans:
Stir in the diced sweet potato, diced tomatoes (with all the juices), kidney beans, black beans, and chicken or vegetable broth. It’s starting to look great already!
5. Season It Up:
Sprinkle in the chili powder, ground cumin, smoked paprika, oregano, and a good pinch of salt and pepper. Stir everything together well to make sure the spices coat all the ingredients.
6. Simmer the Chili:
Bring the mixture to a boil, then reduce the heat to low. Cover the pot with a lid and let it simmer for about 30-40 minutes. Stir occasionally, until the sweet potatoes are tender and the flavors have melded beautifully.
7. Final Touches:
Before you serve the chili, taste it! Adjust the seasoning with additional salt and pepper as you see fit. Don’t be shy about adding extra spices if you’re feeling adventurous!
8. Serve and Enjoy!
To serve, ladle the chili into bowls. Top each serving with diced avocado, a dollop of Greek yogurt or sour cream, and a sprinkle of fresh cilantro for a pop of flavor and color. Enjoy your healthy and hearty chili!
Can I Use Frozen Ground Turkey or Chicken?
Yes, you can use frozen ground turkey or chicken! Just make sure to thaw it in the fridge overnight or use a microwave for quick thawing. Cook thoroughly until no longer pink before adding to the pot.
What Can I Substitute for Sweet Potatoes?
If you don’t have sweet potatoes, regular potatoes, butternut squash, or even carrots can work well. Keep in mind that cooking times might vary a bit, so check for tenderness as it simmers!
How to Store Leftover Chili?
Leftover chili can be stored in an airtight container in the fridge for up to 4 days. To freeze it, let it cool completely, then transfer to freezer-safe containers. It can last up to 3 months in the freezer!
Can I Make This Chili Spicier?
Absolutely! To add some heat, you can increase the chili powder, add cayenne pepper, or toss in some chopped jalapeños. Just start with a small amount and adjust to taste for the perfect level of spiciness!
