Description
Hearty high protein chili delivers a robust flavor explosion that satisfies hunger and health-conscious cravings. Protein-packed ingredients combine in this comforting dish you’ll crave again and again.
Ingredients
Scale
Protein Sources:
- 1 lb (450 g) lean ground beef, turkey, or chicken
- 1 can (15 oz / 425 g) black beans, drained and rinsed
- 1 can (15 oz / 425 g) kidney beans, drained and rinsed
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed (optional for extra protein)
Vegetables and Aromatics:
- 1 large onion, chopped
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 3 cloves garlic, minced
- 1 cup frozen or fresh corn (optional)
- 1 tablespoon olive oil
- 1 can (14.5 oz / 400 g) diced tomatoes
- 1 can (6 oz / 170 g) tomato paste
Spices and Seasonings:
- 2 tablespoons chili powder
- 1 tablespoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- ½ teaspoon black pepper
- 1 teaspoon salt (or to taste)
- ¼ teaspoon cayenne pepper (optional for heat)
- 2 cups (480 ml) low-sodium beef or chicken broth
Toppings:
- Shredded cheese
- Greek yogurt or sour cream
- Sliced green onions
- Chopped fresh cilantro
- Sliced avocado
Instructions
- Preheat a robust cooking vessel and drizzle with olive oil over medium-high thermal intensity to prepare for meat preparation.
- Introduce ground turkey into the heated environment, fragmenting the protein with a culinary implement while ensuring complete caramelization and minimal moisture retention.
- Incorporate aromatic vegetables – onion, garlic, and bell pepper varieties – allowing them to soften and release their distinctive essence through gentle sautéing.
- Layer leguminous components including black beans, kidney beans, and chickpeas into the developing flavor profile, complementing them with tomato-based elements.
- Elevate the dish’s complexity by introducing a harmony of spices: chili powder, cumin, smoked paprika, oregano, seasoning crystals, and red pepper flakes to stimulate the palate.
- Integrate chicken or vegetable broth to create a luxurious liquid foundation, promoting ingredient integration and depth of flavor.
- Activate a gentle thermal transformation by reducing heat and allowing the mixture to quietly meld and concentrate, stirring intermittently to prevent adherence and ensure uniform temperature distribution.
- After approximately half an hour, assess the chili’s viscosity and flavor maturation, preparing to transition the creation from cooking vessel to serving receptacle.
- Embellish with preferred garnishes, presenting a protein-rich culinary experience designed to satisfy and nourish.
Notes
- Swap ground turkey with plant-based alternatives like crumbled tofu or tempeh for a vegetarian version that maintains high protein content.
- Use low-sodium broth and canned beans to control salt intake, perfect for individuals monitoring their sodium consumption.
- Customize heat levels by adjusting red pepper flakes and choosing milder or spicier chili powder based on personal preference.
- Enhance meal prep efficiency by making larger batches and freezing individual portions for quick future meals, maintaining flavor and nutrition.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Lunch, Dinner, Snacks
- Method: Simmering
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 400
- Sugar: 5 g
- Sodium: 600 mg
- Fat: 12 g
- Saturated Fat: 3 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 10 g
- Protein: 30 g
- Cholesterol: 80 mg