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Vibrant & Hearty Low Sodium Turkey Chili

This wholesome and flavorful turkey chili is packed with lean protein, vibrant vegetables, and a rich blend of spices, crafted for a satisfying and nourishing meal with a balanced approach to sodium for enhanced flavor.
Prep Time 15 minutes
Cook Time 2 hours 45 minutes
Total Time 3 hours
Servings: 12
Calories: 266

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

Equipment

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

Method
 

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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: Leftover chili can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 3 months.2
 
Estimated Nutritional Information (per 1 cup serving):
  • Calories: 266 kcal
  • Protein: 21.5 g
  • Carbohydrates: 35.2 g
  • Fat: 6.3 g
  • Saturated Fat: 1.3 g
  • Fiber: 9.6 g
  • Sugar: 12.8 g (includes 2.2g added sugar)
  • Sodium: 367 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.