Diabetic Chili (Printable)

Hearty chili with lean turkey, beans, and vegetables. Low sugar, high fiber, and full of flavor for a healthy meal.

# What You'll Need:

→ Protein

01 - 1 lb lean ground turkey or lean ground beef

→ Vegetables

02 - 1 medium onion, diced
03 - 2 cloves garlic, minced
04 - 1 medium green bell pepper, diced
05 - 1 medium red bell pepper, diced
06 - 2 stalks celery, diced
07 - 1 medium carrot, diced
08 - 1 (14 oz) can diced tomatoes, no added sugar
09 - 1 (14 oz) can kidney beans, rinsed and drained
10 - 1 (14 oz) can black beans, rinsed and drained

→ Liquids

11 - 2 cups low-sodium chicken or vegetable broth

→ Spices & Seasonings

12 - 2 tbsp chili powder, no added salt or sugar
13 - 1 tsp ground cumin
14 - 1 tsp smoked paprika
15 - 1/2 tsp ground black pepper
16 - 1/2 tsp dried oregano
17 - 1/4 tsp cayenne pepper (optional)
18 - 1/2 tsp salt, or to taste

→ Optional Toppings

19 - Chopped fresh cilantro
20 - Diced avocado
21 - Plain Greek yogurt (optional substitute for sour cream)

# How to Make It:

01 - Heat a large pot or Dutch oven over medium heat. Add the ground turkey or beef and cook for 5 to 6 minutes, breaking it apart with a wooden spoon, until fully browned. Drain any excess fat if using beef.
02 - Add the diced onion, minced garlic, green and red bell peppers, celery, and carrot to the pot. Sauté for 5 to 6 minutes until the vegetables have softened and become fragrant.
03 - Stir in the chili powder, cumin, smoked paprika, black pepper, oregano, cayenne, and salt. Cook for about 1 minute, stirring constantly, until the spices are fragrant and well incorporated.
04 - Pour in the diced tomatoes, kidney beans, black beans, and broth. Stir thoroughly to combine all components and scrape up any browned bits from the bottom of the pot.
05 - Bring the mixture to a gentle boil, then reduce the heat to low and simmer uncovered for 30 minutes, stirring occasionally. Taste and adjust seasoning as needed.
06 - Ladle the chili into bowls and serve hot. Garnish with chopped cilantro, diced avocado, or a dollop of plain Greek yogurt if desired.

# Expert Tips:

01 -
  • The fiber from three different beans keeps you full for hours without the crash that comes from sugar loaded chili kits.
  • Smoked paprika and cumin do all the heavy lifting for flavor, so you never feel like you are compromising on taste.
02 -
  • Skipping the spice toasting step is the fastest way to end up with flat tasting chili, those sixty seconds truly transform the dish.
  • Simmering uncovered rather than covered is what thickens the broth naturally, so resist the urge to clamp a lid on it.
03 -
  • Use a heavy bottomed Dutch oven if you have one because the even heat distribution prevents hot spots that can scorch the bottom.
  • Let the finished chili rest off the heat for ten minutes before serving, the texture thickens and the flavors settle into something truly special.

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