This healthy chili is packed with beans, veggies, and lean meat, making it both tasty and nutritious. It’s a one-pot meal that’s easy to cook and sure to warm you up!
You can customize it with your favorite toppings, like cheese or avocado. I love making a big batch and freezing leftovers for a quick meal later. Can’t beat that!
Key Ingredients & Substitutions
Lean Ground Turkey: This is a great option for a healthy protein. If you prefer beef, go for lean ground beef. You can also use plant-based meat substitutes for a vegetarian option.
Butternut Squash: It adds a sweet flavor and vibrant color. If you’re not a fan, sweet potatoes or carrots can be used instead. They both provide natural sweetness and nutrients!
Kidney Beans: Rich in protein and fiber, but any beans will work here. Black beans or pinto beans are good alternatives, too. They will give the chili a different flavor and texture.
Chili Powder & Spices: These add essential flavor. If you want it milder, reduce the chili powder and cayenne. Fresh herbs like cilantro can be added for freshness, but they are optional.
How Do I Get the Perfect Texture for My Chili?
The key to perfect chili is balancing the ingredients and cooking times to ensure everything is tender and flavorful. Here’s how to achieve that:
- Start by cooking the onions and garlic until soft and fragrant; this builds your base flavor.
- When adding veggies like bell peppers and butternut squash, cook them just enough to start softening but not mushy—about 3-4 minutes works well.
- Simmering for 25-30 minutes helps the flavors meld together while keeping the texture intact. Always stir occasionally.
Taste your chili before serving so you can adjust the seasoning if needed. This way, you ensure a delicious and satisfying meal!
How to Make Healthy Chili
Ingredients You’ll Need:
Base Ingredients:
- 1 tablespoon olive oil
- 1 pound lean ground turkey (or lean ground beef)
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 cup butternut squash, peeled and cubed
For Flavor:
- 1 (15-ounce) can kidney beans, drained and rinsed
- 1 (14.5-ounce) can diced tomatoes, with juices
- 1 cup tomato sauce (or no-salt-added tomato puree)
- 1 cup low-sodium chicken or vegetable broth
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon dried oregano
- 1/4 teaspoon cayenne pepper (optional, adjust to taste)
- Salt and black pepper, to taste
For Toppings:
- 1 avocado, diced (for topping)
- Fresh cilantro leaves (for garnish)
How Much Time Will You Need?
Preparing this delicious chili takes about 10 minutes, and the cooking time is around 30-35 minutes. So, in total, you will need about 45 minutes to enjoy this warm and hearty meal!
Step-by-Step Instructions:
1. Heat the Base:
Start by heating the olive oil in a large pot or Dutch oven over medium heat. Once the oil is hot, add the diced onions and cook them until they become soft, which should take about 3-4 minutes. Stir occasionally to prevent them from sticking.
2. Add Garlic and Meat:
Next, toss in the minced garlic and cook it for another minute until you smell that wonderful aroma. Then, add the ground turkey or beef to the pot. Use a spatula to break it apart as it cooks. Keep cooking until it’s browned and no longer pink, about 5-7 minutes. Drain any excess fat if necessary.
3. Introduce the Veggies:
Time to add the diced red bell pepper and cubed butternut squash. Stir everything together and let it cook for about 3-4 minutes until the veggies start to soften a bit.
4. Combine Ingredients:
Now, it’s time to bring all your ingredients together! Add the kidney beans, diced tomatoes (with their juices), tomato sauce, and broth to the pot. Stir until everything is well combined.
5. Spice it Up:
Sprinkle in the chili powder, ground cumin, smoked paprika, dried oregano, cayenne pepper (if you like it spicy), and season with salt and black pepper. Give it a good stir to mix all those flavorful spices in!
6. Simmer and Thicken:
Bring the chili to a boil, then reduce the heat to low. Cover the pot and let it simmer for about 25-30 minutes, stirring occasionally. This allows the flavors to meld and the butternut squash to become tender and creamy.
7. Taste and Adjust:
After simmering, taste the chili and add more seasoning if necessary. Adjust it to your liking! If you want a bit more spice, feel free to add more chili powder or cayenne.
8. Serve and Enjoy:
Your healthy chili is ready! Serve it hot, topped with diced avocado and sprinkle fresh cilantro leaves on top for a burst of flavor and freshness. Enjoy every delicious spoonful!
This hearty chili brings warmth and nourishment, with the butternut squash adding sweetness, and the avocado providing healthy fats. Perfect for a cozy meal any day!
Can I Use Different Types of Meat for This Chili?
Absolutely! You can use ground beef, chicken, or even plant-based alternatives like lentils or quinoa for a vegetarian option. Adjust the cooking time accordingly based on the meat you choose.
How Can I Make This Chili Spicier?
If you enjoy heat, you can add more cayenne pepper or chili powder to the recipe. Additionally, diced jalapeños or a splash of hot sauce can ramp up the spice level!
Can I Freeze Leftover Chili?
Yes, this chili freezes very well! Allow it to cool completely and store it in an airtight container for up to 3 months. Thaw in the refrigerator overnight before reheating for a quick meal.
What Can I Use Instead of Butternut Squash?
If butternut squash isn’t available, you can use sweet potatoes, carrots, or even zucchini. These will add nice flavor and texture, but adjust the cooking time as needed for softer vegetables.
