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Vibrant Hearty Low-Sodium Turkey Chili

Dive into this crowd-pleasing turkey chili that's loaded with tender lean turkey, colorful veggies, sweet corn, and a symphony of spices for that perfect cozy comfort. It's all about big, bold flavors without the extra salt—think satisfying warmth in every bowl, ideal for weeknight dinners or game-day gatherings. And for those following a heart-smart eating plan like the DASH diet, this one's a natural fit with its focus on wholesome ingredients and balanced sodium.
Prep Time 15 minutes
Cook Time 2 hours 45 minutes
Total Time 3 hours
Servings 12
Calories 266kcal

Equipment

  • Large Dutch oven or heavy-bottomed pot (at least 6-7 quarts)

Ingredients

For the Base:

  • 1.5 tablespoons extra virgin olive oil
  • 1.5 lbs 24 ounces lean ground turkey (93/7 or leaner)
  • 1 very large sweet onion or 2 medium, finely chopped (approx. 2 - 2.25 cups)
  • 6 cloves garlic minced

Vegetables:

  • 3 large bell peppers a mix of colors, e.g., red, yellow, orange, diced
  • 1.5 cups frozen corn no salt added
  • Canned Goods No Salt Added Preferred:
  • 1 28-ounce can no-salt-added diced tomatoes, with juice
  • 1 14.5-ounce can no-salt-added diced tomatoes, with juice
  • 9 ounces no-salt-added tomato paste e.g., two 4.5-oz tubes or one and a half 6-oz cans
  • Three 15-ounce cans mixed beans e.g., kidney, black, pinto, no-salt-added, rinsed and drained well

Liquid:

  • 3 cups chicken broth

Spices & Seasonings:

  • 3 tablespoons chili powder
  • 1.5 tablespoons ground cumin
  • 1.5 tablespoons smoked paprika
  • 1.5 tablespoons unsweetened cocoa powder
  • 1.5 teaspoons dried oregano
  • Small pinch of cayenne pepper optional, for minimal warmth, approx. 1/16 tsp
  • ½ teaspoon salt

Flavor Enhancers:

  • 2.25 tablespoons 2 tablespoons + ¾ teaspoon balsamic vinegar
  • 2 tablespoons packed light brown sugar
  • 1.5 teaspoons low-sodium Worcestershire sauce

Optional Toppings for Serving:

  • Chopped fresh cilantro
  • Plain Greek yogurt or light sour cream
  • Sliced green onions
  • Thinly sliced jalapeños

Instructions

  • Sauté Aromatics and Brown Turkey: Place the Dutch oven or large pot over medium heat. Add the olive oil. Once shimmering, add the chopped onion and cook for 5-7 minutes, stirring occasionally, until softened and translucent. Add the minced garlic and cook for another1 minute until fragrant. Add the ground turkey to the pot. Break it apart with a spoon and cook, stirring occasionally, until browned and cooked through (about 7-10 minutes). Drain off any excess fat if necessary.
  • Bloom Spices and Add Flavor Base: To the pot with the turkey and onions, add the chili powder, ground cumin, smoked paprika, unsweetened cocoa powder, dried oregano, the ½ teaspoon of salt, and cayenne pepper (if using). Stir constantly for 1-2 minutes until the spices are fragrant and well combined with the turkey mixture. This step toasts the spices and deepens their flavor.
  • Incorporate Remaining Ingredients: Add the diced tomatoes (both cans with their juices), tomato paste, chicken broth, rinsed and drained beans, diced bell peppers, frozen corn, balsamic vinegar, brown sugar, and low-sodium Worcestershire sauce. Stir everything together thoroughly, ensuring the tomato paste is well incorporated and there are no clumps.
  • Simmer to Perfection: Bring the chili to a gentle boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot, and let the chili simmer for at least 2 hours, or up to 2.5 hours for flavors to meld even more deeply. Stir occasionally (every 20-30 minutes) to prevent sticking and ensure even cooking. If the chili becomes too thick for your liking during simmering, you can add a little more chicken broth or water.
  • Serve and Garnish: After simmering, taste the chili. Serve hot, portioned into bowls (approximately 1 cup per serving). If desired, offer toppings such as chopped cilantro, a dollop of plain Greek yogurt or light sour cream, sliced green onions, or jalapeños.

Notes

  • Storage & Freezing: Leftover chili tastes even better the next day! Store it in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze in individual portions for up to 3 months. Thaw overnight in the fridge before reheating.
  • The "Secret" Ingredient: Don't be afraid of the unsweetened cocoa powder! It does not make the chili taste like chocolate. Instead, it adds a rich, deep color and savory complexity (umami) that mimics the depth of slow-cooked mole sauces, balancing the acidity of the tomatoes perfectly.
  • Sodium Smart: To maintain the low sodium profile (approx. 210 mg/serving), it is crucial to use Low-Sodium or Unsalted Chicken Broth and No-Salt-Added canned beans and tomatoes. If using regular canned goods or broth, the sodium content will be significantly higher.
  • Adjusting the Heat: This recipe is designed to be family-friendly with a mild kick. For a spicier chili, keep the seeds in the jalapeños (if adding as a topping) or increase the cayenne pepper to ¼ teaspoon. For zero heat, simply omit the cayenne pepper.
  • Bean Variations: Feel free to mix and match the beans based on what you have in your pantry. Great alternatives include chickpeas, Great Northern beans, or even lentils. Just ensure they are rinsed well to remove excess starch and sodium.
  • Serving Suggestion: Pair this hearty chili with a slice of warm, whole-grain cornbread or serve over a bed of brown rice or quinoa to create a complete protein profile and a filling DASH-friendly dinner.
Estimated Nutritional Information (per serving, about 1 cup):
  • Calories: 282 kcal
  • Protein: 20.5 g
  • Carbohydrates: 36.3 g
  • Fat: 8.0 g
  • Saturated Fat: 1.5 g
  • Fiber: 10.0 g
  • Sugar: 11.9 g (includes ~2.5 g added sugar)
  • Sodium: 210 mg
Disclaimer: Nutritional information is an estimate calculated using an online database and can vary based on specific ingredient choices, brands, portion sizes, and preparation methods. For the most accurate information, please calculate based on your own ingredients and measurements.