This recipe captures many of the traditional flavors of chili, but boosts its texture, color and vitamins. We’ve used protein-rich black beans, lean ground turkey and sweet butternut squash, as well adding some unexpected crunch and thickening power with chia seeds.
| Level: | Easy |
| Total: | 1 hr 25 min |
| Prep: | 25 min |
| Cook: | 1 hr |
| Yield: | 6 servings |
Ingredients
- 3 teaspoons olive oil
- 1 pound 99 percent fat-free ground turkey
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1/4 cup chili powder
- 1 tablespoon ground cumin
- 2 teaspoons ground coriander
- 3 tablespoons tomato paste
- Kosher salt
- 1 small butternut squash, peeled, seeded and cut into 1/2-inch cubes (about 3 1/2 cups)
- 4 ripe plum tomatoes, chopped
- Two 14-ounce cans black beans, drained and rinsed
- 1/4 cup chia seeds
- Freshly ground black pepper
- 1 to 2 tablespoons apple cider vinegar
- 1/4 cup fresh cilantro leaves, chopped
- 1/4 cup reduced-fat sour cream
Instructions
- Heat 1 1/2 teaspoons of the oil over medium-high heat in a large Dutch oven. Add the turkey and cook, breaking up chunks with the side of a wooden spoon, until browned, about 5 minutes. Push the turkey to the edges of the pan, leaving the middle empty. Reduce the heat to medium and add the remaining 1 1/2 teaspoons oil, then the onion and garlic to the center of the pan. Cook, stirring occasionally, until the vegetables start to soften, about 3 minutes. Add the chili powder, cumin and coriander and stir about 30 seconds. Add the tomato paste and 1 teaspoon salt and stir until the paste begins to darken in color, about 30 seconds. Then add the squash, tomatoes and 4 cups water, scraping the bottom of the pan to release any stuck bits. Bring to a simmer, adjust the heat and simmer, uncovered, until the chili has thickened and the squash is tender, 35 to 40 minutes.
- Stir the beans and chia seeds into the chili and heat through, about 5 minutes. Season with an additional 1/2 teaspoon salt and a few grinds of pepper, then taste the chili and stir in up to 2 tablespoons of vinegar. Spoon the chili into bowls and top each bowl with cilantro and a dollop of sour cream.
Nutrition Facts
| Calories | 310 calorie |
| Total Fat | 12 grams |
| Saturated Fat | 3 grams |
| Cholesterol | 55 milligrams |
| Sodium | 770 milligrams |
| Carbohydrates | 31 grams |
| Dietary Fiber | 10 grams |
| Protein | 22 grams |
| Sugar | 7 grams |
Reviews
Holy Moley, this was very spicy! Even my husband who loves spicy meals said it was more than he needed. Even after drinking some milk our tongues still burns! I think the addition of 1/4 c. of chili powder is way too much. If I make this again I will cut the chili powder in half.
Best chili I’ve made in ages, perhaps because it was just different enough from the usual ones I make. Also, I was able to use the little squash that a friend had given me. The cilantro was the “icing on the cake”! Will definitely make again.
I’ve made this many, many times and it never disappoints! They leave out when to add the black beans but it’s common to add beans towards last 5-10 minutes of cooking. Add a whole jalapeño then for more heat too. Delicious the next day too!
I made this as written except used chicken stock instead of water. The butternut squash was tender in about 25 mins. It wasn’t as spicy as some reviews but it did have good flavor.
I’ve never posted a review until now, but felt compelled given how tasty this is. I made some of the adjustments noted in the other reviews: roasted the squash, substituted a can of fire-roasted toms, added cayenne pepper — and also reduced the chicken stock (vs water) to 3 cups. My son loved it too… I was a little worried about the squash but he didn’t even mention it. 😉
This was very good except the ground turkey lacked depth (even though I subbed chicken stock for the water). I added two beef bouillon cubes and it tasted better, like regular chili. I did add chopped jalapenos and used 1 can of fire-roasted tomatoes as suggested by other reviewers. No chia seeds, didn’t need them. The butternut squash was so good in this, and the 1 T of apple cider finished it off perfectly. Will definitely make it again.
Absolutely delicious. I followed recipes with a few exceptions, I only had 1 can of black beans, but hardly noticeable. I added an entire can off tomato paste instead of just 3 T. My husband already asking to add this to a regular weekly rotation .
This is so healthy and delicious!!
I used chicken broth instead of water and fire roasted canned tomatoes instead of fresh. Skipped the vinegar since I used canned tomatoes, as others suggested.
I have made this wonderful chili many times. I substitute fire roasted canned tomatoes for fresh but otherwise stick pretty close to the recipe, what can I, I have discarded all my other chili recipes they can’t compete.
I love this recipe. So delicious and healthy. I highly recommend it.