Turkey Bean Chili

PregnancyAmericanEasyServes 235 min

A hearty, mild chili made with ground turkey, kidney beans, and diced tomatoes.

As energy returns and blood volume climbs steeply during pregnancy, maternal iron needs ramp up to support red blood cell production. The lean ground turkey and kidney beans in this comforting chili provide excellent sources of iron, while the tomatoes and red bell pepper supply vitamin C to maximize its absorption. This protein-packed meal also delivers the steady energy and essential nutrients needed to support your baby's rapid growth.

View Nutrition Facts

One serving≈470 kcal · 36 g protein

Calories470 kcal

Protein36 g

Carbs45 g · 11g sugar

Fat18 g · 3.2g sat

Fiber12 g

Sodium1,666 mg

Folate224 mcg DFE

Iron6.5 mg

Calcium152 mg

Choline135 mg

Iodine72 mcg

Vitamin D6.8 IU

Vitamin B121.2 mcg

DHA + EPA8 mg

Zinc4 mg

from its ingredients

Ingredients

1 tbsp cooking oil
½ yellow onion, diced
1 red bell pepper, diced
2 cloves garlic, minced
8 oz ground turkey
1 tsp chili powder
1 tsp cumin
1 can diced tomatoes (undrained)
1 can kidney beans, rinsed and drained
½ cup chicken broth
½ tsp salt
¼ tsp black pepper

Cookware

Cutting board
Chef's knife
Can opener
Colander
Measuring spoons
Measuring cups
Dutch oven — or large pot
Wooden spoon
Ladle

Method

1Prep your ingredients: dice ½ a yellow onion and 1 red bell pepper, mince 2 cloves of garlic, and rinse 1 can of kidney beans in a colander until the water runs clear. Open the can of diced tomatoes and leave them undrained.
2Place a Dutch oven or large pot over medium heat. Add 1 tbsp cooking oil and let it warm up for 1 minute until shimmering.
3Add the diced yellow onion and red bell pepper to the pot. Sauté for 4-5 minutes, stirring occasionally, until the onions are translucent and the peppers have softened.
4Add 8 oz ground turkey and the minced garlic. Break the turkey apart with a wooden spoon and cook for 5-6 minutes, until no longer pink. Cooking the spices in the fat now will toast them and deepen their flavor, so stir in 1 tsp chili powder, 1 tsp cumin, ½ tsp salt, and ¼ tsp black pepper, cooking for 1 more minute until fragrant.
5Pour in 1 can of undrained diced tomatoes, the rinsed kidney beans, and ½ cup chicken broth. Stir well, scraping up any browned bits from the bottom of the pot.
6Bring the chili to a gentle boil, then reduce the heat to low. Let it simmer, uncovered, for 10-12 minutes so the flavors meld and the liquid reduces slightly.
7Remove from heat and let the chili rest for 2 minutes before ladling into bowls. This resting time helps it thicken slightly as it cools.

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