I love to cook, but there are some days that I just don’t want to be in the kitchen.
Sometimes I find myself trying to reinvent the wheel on a whim, but I usually don’t need to. I have my go-to meals, but they don’t involve fast food or carry-out pizza. One of those meals is Turkey Chili.
It’s a great dish for fall or winter. It’s hearty, warm and comforting, and the best part is that it only takes five minutes to make. You basically cook your choice of meat, then dump the rest of the ingredients in and walk away while it simmers.
It’s so good that we’ve even eaten it for a quick breakfast on the go.
So What’s So Great About This Chili?
We’ve all heard the song, “Beans, beans the magical fruit, the more you eat them the more you-…” You get the point.
Beans are a truly magical food often lacking in the average diet. Not a bean-eater? Let me share with you three great benefits of consuming more of this magical food. 😉
Benefit #1 – High in Fiber
The average person eats maybe 15 grams of fiber a day, only half of the recommended daily amount.
Most of our food is so empty of quality nutrients that it’s not surprising fiber consumption is so low. In many countries beans are a staple, but most Americans have yet to see the beauty and power of the magical bean.
Just one cup of beans will give you a whopping 12 grams of fiber. Since beans are so high in fiber, they take longer to for your body to digest. This means that you feel full for longer and ultimately eat less.
Benefit #2 – Increases Weight Loss
The high fiber and low sugar content of beans helps to regulate your blood sugar. Preventing your blood sugar from spiking allows your body to keep from getting that “Feed Me Now” feeling.
In one study, regular bean-eaters weighed on average seven pounds less (and still consumed about 200 calories more) than non-bean-eating adults. Teens in the study even ate almost 340 calories more. Who wouldn’t want to be able to eat more and weigh less?
Benefit #3 – Disease-Fighting Food
Unlike meat, beans contain phytochemicals.
What are phytochemicals? Phytochemicals are plant compounds that clean up your body, getting rid of any free radicals in your system. Free radicals are linked to cancer, diabetes, and heart disease.
Beans also contain some vitamins that our bodies can always use more of; iron, magnesium, potassium, vitamin B6 and vitamin, to name just a few.
The USDA also conducted research to determine the top 100 antioxidant-rich foods, and three types of beans made the top of the list; pinto, kidney, and red beans.
I wish I didn’t even have to include this section, but I do! The food industry always takes a good thing and tries to make it better by only making it worse. 🙁
Check your bean labels, folks. It still amazes what they add to them. Lard, sugar, oil, just to name a few potential additions. Ew! I mean, really? I just want beans and water.
If you do buy beans with added salt, it’s no biggie. Just rinse your beans under running water and you’ll be able to get half, if not most, of the salt off.
Buying raw beans is much cheaper, but takes more prep time and a little more effort, so decide what’s best for you. I honestly buy both, depending on our grocery budget, store sales, and the type of bean.
Eating More Beans
Eating beans doesn’t have to be hard or thoughtful. Open a can, rinse, and spread on top of your salad or scrambled eggs, mix in with your favorite meat dish, or just add a healthy hummus to your favorite sandwich or snack. Beans are the perfect way to get more fiber and some protein into your diet.
Turkey Chili Recipe
Prep Time: 5 minutes
Cook Time: 15 minutes
Nutrition: 22g protein, 24g carbohydrates, 6g fat (per serving)
- 1 lb ground turkey
- 14.5 oz diced tomato, not drained
- 15 oz (1 can) kidney beans, drained, rinsed
- 15 oz can Garbanzo beans, drained, rinsed
- 1/2 green pepper, chopped (optional)
- 1/4 cup water
- 1 small onion, chopped (optional)
- 1 tbsp parsley
- 1 tbsp oregano
- 1 tsp thyme
- 2 dashes garlic powder
- Sea salt and pepper, to taste
1. Pour water into a large pot and begin browning the ground turkey.
2. Add green pepper and onion (optional) to ground turkey.
3. Once meat is fully cooked, add tomatoes and beans.
4. Season to taste and bring to boil for 3-5 minutes.
5. Simmer until ready to serve.
Typical Reaction to Dad 🙂
The great thing about this dish is that you can’t go wrong. You can swap vegetables and beans out and still have a great chili.
For dinner the other night, I took the same recipe, but instead used beef, 2 chopped beets, 1 carrot, and 1 tbsp of chili powder and got this great dish.
Guess who ate the beets? Emma did! Her first successful beet experience.
I’d love to hear your favorite way to enjoy beans. Let me know in the comments!