Immune Boosting Turkey Chili
Packed with immunity-boosting vegetables, protein-rich ground turkey, and loaded with fibre and vitamins from a variety of beans, this turkey chili will warm you up this cold and flu season.
This recipe is easily thrown together into a big pot and cook on the stove top — you can even prepare it in a slow cooker if you like!
This chili supports your immune system with phytochemicals in all the vegetables; potassium and vitamins A & C in the tomatoes, butternut squash, and carrots. The beans are packed with fibre and plant protein, and provide nutrients such as iron and zinc. Ground turkey is a source of lean protein and provides essential nutrients such as niacin, zinc, and vitamins B6 and B12 The hot sauce will help open up your nasal passages if you’re feeling congested.
How long does Immune Boosting Turkey Chili take to make?
Peeling and dicing the vegetables will take about 10-15 minutes. The chili cooks on low for 1-1.5 hours, or until the carrots and squash are fork-tender. This recipe is perfect for a slow-cooker meal!
Let’s talk about the ingredients for Immune Boosting Turkey Chili
Ground turkey – The main protein of the chili! You could also use ground chicken, ground beef, or tofu crumbles.
Tomatoes – Diced tomatoes cook down and make the chili saucy. I like my chili chunky, but if you like it saucier, you can add some chicken or vegetable stock.
Spices – Warming spices help the nasal passages open. Chili powder, cumin, and hot sauce are the spices here.
Beans – I like a variety so I use cans of mixed beans. If you only like a particular bean – use that instead! This chili is really flexible.
Onions & garlic – the aromatics and also offer immunity-supporting vitamins.
Carrots & butternut squash – packed with beta carotene and anti-oxidants, these vegetables add nutrients as well as beautiful colour and flavour to the chili.
Green pepper – contains vitamins B6 and C. B6 helps you metabolize protein! That’s a fancy way of saying that it helps your body absorb the good stuff.
Can I Make Substitutions?
Protein – Ground turkey, ground chicken, ground beef, tofu crumbles, and textured vegetable protein (TVP) are all excellent sources of protein to use in this chili.
Can Immune Boosting Turkey Chili be Gluten-Free?
Yes! This recipe contains no gluten, unless you’re using a plant-based protein — some of them can contain gluten.
The Immune Boosting Turkey Chili Method
Dice your onions, green pepper, and mince the garlic. Then peel & chop the carrot and squash into small cubes.
Then, heat your oil in a big pot over medium-high heat, and add the onion, garlic, and green pepper. Sauté those until they start to soften.
Add the ground turkey and cook until it starts to brown. You may want to drain the excess liquid from the pot at this point. Then add the rest of the ingredients.
Turn the heat to low and cook for 1 – 1.5 hours or until the carrots and squash are cooked.
Serve with chopped fresh parsley or cilantro. If you like, you can also add a dollop of sour cream and a sprinkle of shredded cheese.
Immune Boosting Turkey Chili
Equipment
- 1 Large pot with lid
Ingredients
- 2 tbsp olive oil
- 1 onion diced
- 2 cloves garlic minced
- 1 green bell pepper seeded & diced
- 1 lb ground turkey or 450g
- 1 large can diced tomatoes
- 2 cans mixed beans
- 3 carrots peeled & chopped
- 1 cup butternut squash peeled & chopped (about 1/2 of a small squash)
- 2 tbsp chili powder
- 1 tsp ground cumin
- 2 tsp hot sauce I used sriracha
- salt & pepper to taste
Optional toppings
- fresh parsley or cilantro chopped
- sour cream
- shredded cheddar cheese
Instructions
- In a large pot over medium-high heat, add 2 tbsp olive oil. Add onions, garlic, and green pepper and sauté until soft.
- Add ground turkey and cook until turkey is cooked and starts to brown. You may need to drain off excess liquid at this point.
- Add the rest of the ingredients, and stir until combined.
- Reduce heat to low, and cook for 1 – 1.5 hours or until carrots and squash are fork-tender.
- To serve, spoon chili into bowls. Top with optional toppings listed above.
Notes
