Turkey & bean chili
A smoky, hearty chili with lean ground turkey and two kinds of beans. Makes great leftovers and freezes well.
- Total time
- 55 min
- Servings
- 4
- Calories
- 514
- Protein
- 43 g
- Protein
- 43 g 32%
- Carbs
- 56 g 42%
- Fat
- 15 g 26%
- Dairy-free
- Egg-free
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 1 tbspolive oil
- 500 gground turkey
- 1 largeonion, chopped
- 1 mediumred bell pepper, chopped
- 3 clovesgarlic, minced
- 2 tbspchili powder
- 2 tspcumin
- 800 gcanned tomatoes
- 450 gkidney beans, cooked or canned, drained
- 250 gblack beans, cooked or canned, drained
- 1 tspsalt
- 4 tbspsour cream, to serve (optional)
Steps
- Heat the oil in a large pot over medium-high heat. Brown the turkey for 6 to 8 minutes, breaking it up.
- Add the onion and pepper and cook for 5 minutes. Add the garlic, chili powder and cumin and stir for 1 minute.
- Add the tomatoes, beans and salt. Bring to a boil, then simmer partly covered for 25 to 30 minutes, stirring now and then.
- Taste for salt and serve, with a spoon of sour cream if you like.
What a serving gives you
High in Protein (86% DV), Dietary fiber (69% DV), Iron (44% DV), Magnesium (37% DV), Phosphorus (45% DV), Potassium (34% DV), Zinc (49% DV), Copper (75% DV), Manganese (49% DV), Selenium (58% DV), Vitamin C (76% DV), Vitamin E (29% DV), Vitamin K (21% DV), Thiamin (B1) (135% DV), Riboflavin (B2) (37% DV), Niacin (B3) (73% DV), Pantothenic acid (B5) (≥41% DV), Vitamin B6 (80% DV), Folate (72% DV), Vitamin B12 (52% DV), Choline (25% DV)
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 514 kcal | 88.6 kcal | |
| Protein | 43 g | 7.42 g | 86% |
| Carbohydrate | 55.9 g | 9.65 g | 20% |
| Dietary fiber | 19.2 g | 3.32 g | 69% |
| Total sugars | 8.83 g | 1.52 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥0 g | ≥0 g | |
| Water | 459 g | 79.2 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 15.3 g | 2.64 g | 20% |
| Saturated fat | 3.38 g | 0.584 g | 17% |
| Trans fat | ≥0.129 g | ≥0.022 g | |
| Monounsaturated fat | 6.19 g | 1.07 g | |
| Polyunsaturated fat | 4.18 g | 0.722 g | |
| Omega-3 ALA | ≥0.15 g | ≥0.026 g | |
| Omega-3 EPA | 0.007 g | 0.001 g | |
| Omega-3 DHA | 0.01 g | 0.002 g | |
| Cholesterol | 86.3 mg | 14.9 mg | 29% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 184 mg | 31.8 mg | 14% |
| Iron | 7.97 mg | 1.38 mg | 44% |
| Magnesium | 157 mg | 27.2 mg | 37% |
| Phosphorus | 566 mg | 97.7 mg | 45% |
| Potassium | 1579 mg | 273 mg | 34% |
| Sodium | 1005 mg | 173 mg | 44% |
| Zinc | 5.39 mg | 0.93 mg | 49% |
| Copper | 0.674 mg | 0.116 mg | 75% |
| Manganese | 1.13 mg | 0.195 mg | 49% |
| Selenium | 32.2 mcg | 5.55 mcg | 58% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 172 mcg | 29.6 mcg | 19% |
| Vitamin C | 68.1 mg | 11.8 mg | 76% |
| Vitamin D | 0.5 mcg | 0.086 mcg | 3% |
| Vitamin E | 4.39 mg | 0.758 mg | 29% |
| Vitamin K | 24.7 mcg | 4.26 mcg | 21% |
| Thiamin (B1) | 1.62 mg | 0.279 mg | 135% |
| Riboflavin (B2) | 0.486 mg | 0.084 mg | 37% |
| Niacin (B3) | 11.7 mg | 2.01 mg | 73% |
| Pantothenic acid (B5) | ≥2.06 mg | ≥0.356 mg | ≥41% |
| Vitamin B6 | 1.35 mg | 0.233 mg | 80% |
| Folate | 286 mcg | 49.4 mcg | 72% |
| Vitamin B12 | 1.25 mcg | 0.216 mcg | 52% |
| Choline | 138 mg | 23.9 mg | 25% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.49 g | ≥0.085 g | |
| Threonine | ≥1.84 g | ≥0.317 g | |
| Isoleucine | ≥1.88 g | ≥0.325 g | |
| Leucine | ≥3.4 g | ≥0.588 g | |
| Lysine | ≥3.36 g | ≥0.58 g | |
| Methionine | ≥0.958 g | ≥0.165 g | |
| Cystine | ≥0.443 g | ≥0.076 g | |
| Phenylalanine | ≥1.93 g | ≥0.333 g | |
| Tyrosine | ≥1.31 g | ≥0.226 g | |
| Valine | ≥2.07 g | ≥0.357 g | |
| Arginine | ≥2.79 g | ≥0.481 g | |
| Histidine | ≥1.2 g | ≥0.207 g | |
| Alanine | ≥2.31 g | ≥0.398 g | |
| Aspartic acid | ≥4.77 g | ≥0.823 g | |
| Glutamic acid | ≥7.48 g | ≥1.29 g | |
| Glycine | ≥2.04 g | ≥0.352 g | |
| Proline | ≥1.97 g | ≥0.341 g | |
| Serine | ≥2.04 g | ≥0.352 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |