This healthy chili packs a punch with nutritious beans, lean meat, and lots of colorful veggies. It’s a warm, hearty dish that’s perfect for cozy nights—or any day really!
If you’ve got a big appetite or a family to feed, this chili is your best friend. I like topping mine with some fresh avocado—so good! Just grab a bowl and enjoy the warmth!
Key Ingredients & Substitutions
Ground Turkey or Beef: Lean ground turkey is a great option for a lighter chili. If you prefer beef, go for lean cuts to keep it healthier. You can also use ground chicken, or even plant-based crumbles for a vegetarian option!
Beans: Kidney beans are my favorite for chili, but you can swap them with black beans or pinto beans. They all add protein and fiber, making your chili filling and nutritious.
Butternut Squash or Sweet Potato: I love butternut squash for its sweetness, but sweet potatoes work just as well. If you’re short on time, frozen butternut squash or pre-cut veggies are handy alternatives.
Spices: Chili powder gives the dish its iconic flavor. Feel free to experiment with other spices like cayenne for extra heat or even a little cinnamon for a warm undertone. Adjust based on your taste!
How Do I Get the Best Flavor from My Chili?
The key to delicious chili is in layering flavors! Start by sautéing the onions until they’re soft. This step builds a flavorful base. Adding spices can also be done before adding liquids, allowing them to bloom and enhance the taste.
- Cook the onions and garlic until fragrant before adding the meat.
- Let the spices cook for a minute or two to release their oils.
- Simmering the chili allows the flavors to meld, so give it time—30 minutes is perfect!
Don’t forget to taste and adjust the seasonings before serving. Sometimes, just a dash of salt or an extra sprinkle of spice can elevate your dish!
Healthy Chili
Ingredients You’ll Need:
- Protein: 1 lb lean ground turkey or ground beef
- Oil: 1 tbsp olive oil
- Vegetables:
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 large carrot, diced
- 1 bell pepper (red or yellow), diced
- 1 cup butternut squash or sweet potato, diced
- Canned Goods:
- 1 (15 oz) can kidney beans, drained and rinsed
- 1 (14.5 oz) can diced tomatoes, with juice
- Liquids: 2 cups low-sodium chicken or vegetable broth
- Condiments:
- 2 tbsp tomato paste
- Spices:
- 1 tbsp chili powder
- 1 tsp cumin
- 1 tsp smoked paprika
- 1/2 tsp oregano
- Salt and pepper, to taste
- Optional Toppings: diced avocado, plain Greek yogurt or sour cream, chopped fresh cilantro
How Much Time Will You Need?
This healthy chili takes about 45 minutes total! You’ll spend roughly 10 minutes prepping the ingredients, and about 30-35 minutes cooking time to let all those wonderful flavors blend together. So grab your ingredients and let’s get cooking!
Step-by-Step Instructions:
1. Heat the Base:
In a large pot over medium heat, add 1 tablespoon of olive oil. Once it’s hot, toss in the diced onion and sauté for about 3 minutes until they begin to soften and become fragrant.
2. Add Aromatics:
Next, add the minced garlic to the pot and cook for an additional minute. The smell will be amazing!
3. Brown the Meat:
Now, add in the ground turkey or beef. Use a wooden spoon to break it apart and cook until it’s browned and fully cooked through—this should take about 6 to 8 minutes. If there’s too much fat, drain the excess.
4. Toss in Veggies:
Add the diced carrot, bell pepper, and butternut squash (or sweet potato), stirring everything together. Let them cook for about 5 minutes until the veggies start to soften.
5. Spice It Up:
Now it’s time to sprinkle in your spices—chili powder, cumin, smoked paprika, oregano, salt, and pepper. Stir well to coat the meat and the veggies with all those flavors.
6. Combine Everything:
Stir in the tomato paste, diced tomatoes (with their juice), kidney beans, and broth. Mix everything together, bringing the chili to life!
7. Simmer to Perfection:
Bring the chili to a boil, then turn down the heat and let it simmer uncovered for about 25 to 30 minutes. Stir it occasionally, and watch as it thickens and the veggies become tender.
8. Final Taste Check:
Before serving, take a moment to taste the chili and adjust any seasonings as needed—maybe a little more salt or a pinch more spice!
9. Serve and Enjoy:
Dish up the chili while it’s hot, garnished with your choice of diced avocado, a dollop of plain Greek yogurt or sour cream, and a sprinkle of fresh cilantro on top. Enjoy your warm, hearty, and healthy chili!
Can I Use Other Types of Meat?
Absolutely! While lean ground turkey or beef is recommended for a healthier option, you can substitute with ground chicken or even plant-based alternatives like lentils or chickpeas for a vegetarian chili.
How Do I Make This Chili Spicier?
If you like your chili with a kick, add some diced jalapeños or chili flakes when sautéing the onions. You can also increase the chili powder or add a dash of hot sauce when serving!
Can I Make This Chili in Advance?
Yes! This chili can be made ahead of time and stored in the fridge for up to 3 days. It tastes even better the next day as the flavors continue to meld. Just reheat on the stovetop before serving.
What Should I Serve with Healthy Chili?
Healthy chili is delicious on its own, but you can pair it with whole-grain bread, a side salad, or even over brown rice for a heartier meal. Add some tortilla chips for a crunchy side, if desired!
