Recipe Image
Turkey and Bean Chili
Photo Credit:
NDSU Extension

Turkey and Bean Chili

Recipe Type

A warm bowl of chili on a cold day? Yes please!



  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 green bell pepper, chopped
  • 2 cloves garlic, chopped
  • ½ pound ground turkey
  • 2 tablespoons tomato paste
  • 1 teaspoon ground cumin
  • 2 teaspoon chili powder
  • 1 (28-ounce) can diced tomatoes, undrained
  • 2 (15-ounce) cans kidney beans, rinsed
  • ½ cup water
  • ¼ cup reduced-fat sour cream
  • Salt and pepper to taste
  • Cilantro sprigs, for serving


Heat oil in a large saucepan over medium-high heat. Add onion, bell pepper and garlic.Cook, stirring occasionally, just until vegetables are tender. Add turkey and cook, breaking up with a spoon, until no longer pink. Stir in tomato paste, cumin and chili pepper. Cook and stir for one minute. Add tomatoes (with liquid), beans, water, 1¼ teaspoons salt and ¼ teaspoon pepper. Bring to a boil. Reduce heat and simmer, stirring occasionally, until slightly thickened, 12 to 15 minutes. Serve with sour cream and cilantro.

To Freeze: After cooking, cool chili quickly and completely. Once cooled, pour into a gallon-sized freezer bag or other freezer container. When ready to eat, thaw chili in refrigerator overnight. Once thawed, reheat by simmering on stove until heated throughout. You also may thaw recipe partially and heat in top of double boiler.

Dietary and Nutrition


Although more studies are needed, consuming pulses may help with weight management. For people trying to lose weight, pulses are high in fiber and protein, low in fat and moderate in calories. One cup of cooked lentils or dry peas contains about half of the daily fiber recommendation for adults. Foods higher in fiber content usually help people feel “full” or satiated at mealtime.

Learn more
Page Portals

Pulses: The Perfect Food, Healthy to Eat, Healthy to Grow; Peas-Lentils-Chickpeas (FN1508, Reviewed Oct. 2022)

Pulses, which include chickpeas/garbanzo beans, dry peas and lentils, are increasingly being recognized for their role in promoting good health.

Spillin' the Beans: Dry Edible Bean and Snap Bean Recipes, Nutrition Information and Tips (FN1646, Reviewed Feb. 2023)

Beans are one of the most commonly eaten foods around the world because of their versatility, nutritional value and cost effectiveness.

This recipe was analyzed for nutrition using Food Processor SQL Nutrition and Fitness Software and tested in the kitchen.