American · dinner
Turkey Chili with Kidney Beans
Video by Downshiftology on YouTube · Open on YouTube
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Lean turkey and two cans of kidney beans make this high in protein and fibre (about 11 g a serve), while tomatoes and peppers add vitamin C and potassium. Rinsing the beans trims the sodium.
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Ingredients 17
Method
Tap a time to watch that step in the video.
- Dice the onion, red pepper and seeded jalapeño and mince the garlic. Rinse the canned beans well and drain. 0:41
- Heat the oil in a large pot over medium-high heat and sauté the onion, pepper and jalapeño for 4–5 minutes until soft. Add the garlic for 30 seconds. 3:51
- Add the turkey and break it into small pieces as it cooks, until it is white all through. 4:22
- Stir in the tomato paste, chili powder, cumin, paprika, oregano and salt and cook briefly to toast the spices. 4:52
- Add the diced tomatoes, beans and broth. Bring to the boil, then simmer uncovered on medium-low for 30 minutes, stirring now and then. 5:16
- Serve topped with avocado and coriander or sliced green onion. 7:01
Tip. Keeps 4–5 days in the fridge and up to 3 months frozen. Black or pinto beans work too; add another cup of broth for a thinner chilli. Greek yoghurt makes a lighter topping than sour cream.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 26%
- Protein 35%
- Fat 39%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 50% of the 26 g of net carbs come from the red kidney beans. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High59%
53 mg a serve, mostly from red bell pepper (60%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium High59%
33 µg a serve, mostly from ground turkey (91%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High58%
1 mg a serve, mostly from ground turkey (52%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin B12 High57%
1.4 µg a serve, mostly from ground turkey (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High42%
4.6 mg a serve, mostly from ground turkey (64%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate High40%
159 µg a serve, mostly from red kidney beans (65%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron High38%
6.8 mg a serve, mostly from red kidney beans (26%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High29%
4.3 mg a serve, mostly from tomatoes (34%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium High28%
1290 mg a serve, mostly from tomatoes (30%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium High24%
102 mg a serve, mostly from red kidney beans (33%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K High20%
24 µg a serve, mostly from red kidney beans (28%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-3 Source18%
0.3 g a serve, mostly from red kidney beans (48%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A Source17%
150 µg a serve, mostly from chili powder (38%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium Source10%
132 mg a serve, mostly from tomatoes (33%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 1
Vitamin D1%
0.3 µg a serve, mostly from ground turkey (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Downshiftology; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.