This Healthy Chili packs a punch with nutritious beans, tender vegetables, and bold spices. It’s filling and perfect for a cozy meal or a game day treat!
Plus, it’s super easy to make! I love tossing everything in one pot and letting it simmer. Just be ready for the delicious smell that fills your kitchen!
Key Ingredients & Substitutions
Lean Ground Turkey/Beef: I usually go with ground turkey for a lighter option, but lean beef works great too! If you prefer a meatless chili, try using lentils or a mix of diced mushrooms and walnuts for a hearty texture.
Beans: Black beans are my favorite for added creaminess. You can also use kidney beans or pinto beans if they’re your go-to. Want to cut down on carbs? Try using diced roasted peppers instead of beans.
Butternut Squash: This adds a natural sweetness. If it’s not in season or you don’t have it, sweet potatoes or even regular potatoes are good substitutes and will give the chili a wonderful heartiness.
Spices: The chili powder, cumin, and smoked paprika make this dish flavorful. If you like it spicy, add a dash of cayenne pepper or some chopped jalapeños. For an extra burst of flavor, I sometimes sprinkle in a bit of cocoa powder!
How Do I Ensure My Chili Has a Great Flavor?
Flavors build with time, so give your chili the chance to develop. Start by sautéing the onions and garlic properly; you want them soft before adding anything else. This pushes those flavors into the base.
- Remember to season as you go! This includes less is more with salt and spices initially, and tasting before you adjust later.
- Allow the chili to simmer gently. The longer it cooks (up to an hour, if you can spare it), the more the flavors will deepen and meld together.
- Don’t forget about the toppings! Fresh avocado or cilantro brightens up each bowl and adds a lovely texture contrast.
Healthy Chili Recipe
Ingredients You’ll Need:
- Protein:
- 1 lb lean ground turkey or lean ground beef
- Cooking Base:
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- Vegetables:
- 1 large carrot, peeled and diced
- 1 cup butternut squash, peeled and diced
- 1 cup corn kernels (fresh or frozen)
- Beans and Sauces:
- 1 cup black beans, cooked or canned, drained and rinsed
- 1 can (14.5 oz) diced tomatoes
- 1 can (8 oz) tomato sauce
- 1 cup low-sodium beef or vegetable broth
- Spices:
- 2 tbsp chili powder
- 1 tsp cumin
- 1 tsp smoked paprika
- 1/2 tsp dried oregano
- Salt and freshly ground black pepper to taste
- To Serve:
- 1 ripe avocado, sliced
- Fresh parsley or cilantro, chopped (for garnish)
- Optional: shredded sharp cheddar cheese or reduced-fat cheese (for topping)
How Much Time Will You Need?
This Healthy Chili recipe takes about 10 minutes of prep time and around 30-40 minutes to cook. Total time: about 50 minutes from start to finish! Perfect for an easy weeknight meal or a cozy weekend treat.
Step-by-Step Instructions:
1. Sauté the Base Ingredients:
Start by heating the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for about 3-4 minutes until it becomes translucent. Then, add the minced garlic and cook for an additional 30 seconds until you can smell its delicious fragrance.
2. Brown the Meat:
Next, add the ground turkey or beef to the pot. Use a wooden spoon to break it apart while it cooks. Continue to cook until it’s nicely browned and no longer pink; this should take about 5-7 minutes.
3. Add the Vegetables:
Now it’s time to stir in the diced carrots and butternut squash. Let them cook for about 3-4 minutes to soften just a little, which will make them a lovely addition to your chili.
4. Spice It Up:
Add the chili powder, cumin, smoked paprika, dried oregano, salt, and pepper to the pot. Stir everything well to ensure the meat and vegetables are nicely coated with those scrumptious spices!
5. Combine the Remaining Ingredients:
Pour in the diced tomatoes, tomato sauce, broth, corn, and black beans. Give everything another good stir to mix it up evenly.
6. Simmer the Chili:
Bring the chili to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for about 30-40 minutes, stirring occasionally. This is where the magic happens, and all the flavors meld together beautifully!
7. Flavor Check:
Before serving, taste your chili and adjust the seasoning with a bit more salt and pepper if needed. You want it to be just right!
8. Serve and Enjoy:
Serve the chili hot in bowls. Top each serving with slices of fresh avocado, a sprinkle of chopped parsley or cilantro, and, if you like, some shredded cheese for that extra creamy goodness!
Enjoy your hearty, nutrient-packed chili that’s wholesome and satisfying!
Can I Use Ground Chicken Instead of Turkey or Beef?
Absolutely! Ground chicken is a great alternative and will work just as well in this recipe. It has a lighter flavor and still provides a great protein source.
Can I Make This Chili Vegetarian or Vegan?
Yes! Simply skip the meat and use more beans (like kidney beans or chickpeas) or lentils for protein. You can also add in more vegetables for extra texture and flavor.
How Can I Store Leftovers?
Cool any leftovers and store them in an airtight container in the fridge for up to 4 days. You can also freeze the chili for up to 3 months. Just make sure to thaw it in the fridge overnight before reheating!
What Should I Serve with This Chili?
This chili is perfect on its own, but you can serve it with cornbread, over rice, or with tortilla chips for dipping. Add a simple side salad for a fresh touch!
