Looking for a delicious and satisfying high protein dinner recipe? This White Bean and Turkey Chili is a flavorful, hearty option that comes together quickly, perfect for a weeknight meal or meal prep. You’ll love how easy it is to make and how much protein it packs into every bowl.
Key Ingredients & Substitutions:
- Ground Turkey: Use lean ground chicken for a similar protein boost.
- Canned White Beans: Great Northern or cannellini beans work best. You can use chickpeas in a pinch.
- Chicken Broth: Vegetable broth is a fine substitute.
- Green Chiles: Mild or hot, depending on your preference.
- Spices: Chili powder, cumin, and oregano are essential for that classic chili flavor.
Ingredients:
- 1 tablespoon olive oil
- 1 pound lean ground turkey
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 (4 oz) can diced green chiles, undrained
- 2 (15 oz) cans great northern beans, rinsed and drained
- 1 (14.5 oz) can diced tomatoes, undrained
- 4 cups chicken broth
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
- Optional toppings: shredded cheddar cheese, sour cream, chopped fresh cilantro, tortilla chips
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 6
- Calories per serving: Approximately 350
- Tools Needed: Large pot or Dutch oven, spoon
Step-by-Step Instructions:
1. Brown the Turkey and Sauté Aromatics
Heat olive oil in a large pot or Dutch oven over medium-high heat. Add the ground turkey and cook, breaking it up with a spoon, until it’s no longer pink. Drain any excess fat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
2. Combine Ingredients
Stir in the diced green chiles, rinsed and drained white beans, diced tomatoes, and chicken broth. Add the chili powder, ground cumin, and dried oregano. Season with salt and black pepper to your taste.
3. Simmer to Perfection
Bring the chili to a boil, then reduce the heat to low, cover, and let it simmer for at least 15-20 minutes. This allows the flavors to meld together beautifully. Stir occasionally to prevent sticking.
4. Serve and Enjoy
Ladle your hot White Bean and Turkey Chili into bowls. Top with your favorite optional toppings like shredded cheese, a dollop of sour cream, or fresh cilantro. This high protein dinner recipe is ready to enjoy!
Variation Ideas:
- Spicy Kick: Add a pinch of cayenne pepper or a chopped jalapeño with the onions.
- Creamy Texture: Stir in a few ounces of cream cheese or Greek yogurt at the end for a richer chili.
- Extra Veggies: Add diced bell peppers or corn along with the tomatoes for more color and nutrients.
Storage Instructions:
Store leftover White Bean and Turkey Chili in an airtight container in the refrigerator for up to 3-4 days. To reheat, simply warm gently on the stovetop over medium heat or in the microwave until heated through. This makes for an excellent make-ahead high protein dinner.
Frequently Asked Questions (FAQ):
- Can you freeze this chili? Yes, this chili freezes well. Store it in an airtight, freezer-safe container for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Can you make this chili in a slow cooker? Yes! Brown the turkey and aromatics first, then combine all ingredients in the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.
- Is this chili gluten-free? Yes, as long as your broth and seasonings are gluten-free, this chili is naturally gluten-free.
- What kind of white beans are best? Great Northern or cannellini beans are ideal for their creamy texture and mild flavor.
- How can you make this chili even healthier? You can increase the amount of vegetables, reduce the amount of salt, and choose low-sodium broth. This is a great high protein dinner recipe already!
- Can you add other meats? While this recipe focuses on ground turkey for a high protein dinner, you could experiment with ground chicken.