Black and White Bean Turkey Chili | High Fiber High Protein Recipes
Black and white bean turkey chili is the perfect use for all that leftover turkey at Thanksgiving or Christmas. I made a 10 lb smoked turkey this year and had just 3 people so I’ve got soup for days! Together with the beans this meal is high protein and high fiber – perfect for a woman who wants to gain lean muscle and improve health in so many ways. (More below).
Ingredients:
- 2 lbs pounds ground turkey (I used chopped leftover Thanksgiving turkey!)
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 (4 ounce) cans canned green Chile peppers, chopped
- 1 T ground cumin
- 1 T dried oregano
- 1 tsp ground cinnamon
- ground cayenne pepper to taste
- ground white pepper to taste
- 5 cups chicken bone broth
- 1 (15 ounce) can cannellini beans
- 1 (15 ounce) can black beans
- Optional (but why wouldn’t you?) 2 cups shredded plant-based cheddar
Instructions:
Combine ground turkey, onion, and garlic in a large pot over medium heat; cook and stir until turkey is browned, about 10 minutes. (Alternatively, use chopped or shredded leftover turkey). Add chile peppers, cumin, oregano, cinnamon, cayenne pepper, and white pepper; cook and stir 5 more minutes.
Pour in chicken bone broth, (set aside 1/2 cup of broth) and can of black beans. Puree the can of cannellini beans with 1/2 cup of broth in a blender or food processor; stir into the soup. Simmer for a few minutes, stirring occasionally. Serve, topped with cheese.
Flip: add bite-sized torn kale to the soup on the last
Protein: About 35g per serving (8 servings)
Fiber: 9 g per serving
Pair it with:
- A mixed greens salad with ½ cup artichoke hearts and a few pumpkin seeds (adds approximately 6g fiber)
- Or the Shaved Brussels Sprouts Salad (adds 9g fiber)
- Chia seed pudding (11 g fiber) or a bowl of raspberries (8 g fiber) with coconut cream for dessert
Make this and freeze it! This is what I call “fast” and easy food when you can make a big batch and just pull it out on busy days.
Why High Fiber?
There’s a post you’ll want to locate to get the full monty on fiber’s list of desirable traits! Stay full? Check! Blood sugar benefits? Check! Better digestion? All fiber isn’t created equal. You may be getting less than you think. Read the post to learn more.
An excerpt from the post: In new research we see that nutrition is not complete without the addition of sufficient fiber to meet gut and colon nutritional needs. Diets containing more than 50 g of fiber per day are associated with low colon cancer risk. Current dietary fiber requirements are based on cardiovascular health ignoring needs for colon health. Add to that the benefits of fiber for weight loss support, and you have a persuasive argument for fiber.
Questions? There is an abundance of content in blogs, podcasts here on Flipping 50 to help. Try the Food Flip (open select times a year) for support if you need a real shift in your dietary habits.
Using your leftovers for this one? I can tell you I am and smoked turkey is amazing twist! Comment below!
