Three Bean Turkey Chili

October 12, 2011 / No Comments

In my desire to make healthier menu choices in recent months, I came up with this delicious bean and turkey sausage chili that is low fat, high in fiber, and very filling. I used canned beans in my version simply for convenience sake, but feel free to cook dried beans from scratch if you prefer. You could choose any canned beans you prefer, but I had black, cannellini, and Romano beans in my pantry so I used those. I decided to use Italian style turkey sausages for this recipe just because I love how they taste, but feel free to use ground turkey if you cannot find turkey sausages in your area. As with most of my soups and stews, I added lots of chopped celery, carrots, and onions into the mix, and of course I also included two chopped hot red peppers in this recipe because we like our chili to have some heat!. To top your chili, feel free to experiment using chopped green onions, or your favorite shredded cheese. I decided to simply add a dollop of fat free Greek yogurt to garnish my stew, although sour cream also works great.

Why Healthy

Beans are an inexpensive fat-free source of protein that are rich in folate, B vitamins, and iron.
Tomatoes are rich in Lycopene, vitamin C, potassium, iron, and fiber.
Onions contain Potassium, fiber, and folate as well as the flavonoid quercetin.
Garlic is thought to help prevent cardiac disease, lower blood pressure, and reduce cholesterol levels.
There is a limited amount of meat used in this recipe as the beans and vegetables fill the void creating a filling, fiber rich meal in a bowl.

Three Bean Turkey Chili

Three different types of beans are combined in this hearty and delicious chili.

Yield: Serves 6

Prep Time: 20 mins

Cook Time: 1 hr 20 mins

Ingredients:

4 to 5 Links Hot or Mild Italian Style Turkey Sausages or Use 1 Pound Ground
2 Tablespoons Olive Oil
1 Medium Onion, Peeled And Chopped
2 Stalks Celery, Chopped
3 Carrots, Stem Ends Removed And Chopped
4 Cloves Garlic, Peeled And Finely Minced
1 To 2 Hot Red Peppers, Chopped (Optional)
1 (28 Ounce) Can Chopped Tomatoes
3 (15 Ounce) Cans Beans (Cannellini, Black, Kidney, Chickpea or Romano Are Recommended)
1 (6 Ounce) Can Tomato Paste
2 Cups Chicken Broth (Or Water)
1 Tablespoon Dried Italian Seasonings
Salt & Pepper
1/4 Cup Chopped Fresh Parsley
To Serve:
Greek Yogurt or Shredded Light Cheddar Cheese

Directions:

In a large heavy saucepan, add the olive oil and sausage meat and cook over medium heat until the meat is no longer pink and is beginning to brown.
Add the onions, celery, and carrots, and continue to cook until the vegetables begin to soften.
Add the garlic and hot pepper if using and cook an additional minute or two. Add the 3 cans of beans, tomatoes, tomato paste, chicken broth, seasonings and parsley and mix well.
Cook until mixture begins to boil, then reduce heat and cook for an additional hour until thick.
If stew thickens too much, add additional water as needed.
Taste, and adjust seasonings as needed.
Serve in individual bowls with choice of toppings.