Turkey Veggie Chili (Low Sodium)

I love chili all year long, but when cool fall temperatures arrive, there's nothing more comforting than a warm bowl of hearty chili. To mind DASH diet guidelines for a Lower Sodium (<1500mg of sodium per day), this DASH-friendly turkey chili is loaded with vegetables and low sodium / no sodium added ingredients so you can be in full control of your salt intake while still enjoying a tasty and heart-healthy bowl of goodness.


When it comes to chili, my Texas and Midwestern roots come together in full force. You see, in Texas, chili doesn't contain beans, and in the Midwest, chili is best with beans (and a cinnamon roll alongside), and I've now lived in California for 17 years, so here's my take!


This recipe marries organic ground turkey, onions, red peppers, kidney beans, fire roasted tomatoes, garlic and my favorite combination of spices to give this chili some Texas heat!


DASH diet Turkey Veggie Chili by prettyhealthyplate.com

Ingredients (Recipe makes 8 servings):

1lb organic ground turkey

1 white onion (diced)

1 medium red bell pepper (seeded and diced)

1 1/2 cups Low Sodium chicken (or vegetable) broth

2 (14.5oz) cans of Fire Roasted No Salt Added diced tomatoes

1 (15.25oz) can of 50% Less Sodium kidney beans

2 garlic cloves

2 Tablespoons chili powder

1/2 teaspoon paprika

1/2 teaspoon oregano

1/2 teaspoon cayenne pepper

1/2 teaspoon ground cumin

1/2 teaspoon ground black pepper

1/8 teaspoon sea salt


Garnish (optional):

Fresh cilantro (Optional - to garnish)

Tri-Color tortilla strips (Optional - 1 Tablespoon to garnish)

Shredded Mexican Cheese (Optional - to garnish)


Preparing this recipe:

In a skillet brown the ground turkey seasoning with black pepper. Add onions and stir until turkey and onions are fully cooked. Transfer to a large pot and add chicken (or veggie) broth, tomatoes, beans, red pepper and garlic. Stir in spices - chili powder, paprika, oregano, cayenne pepper and ground cumin. Stir to combine and simmer for 20-30 minutes on low heat. Portion into your favorite chili bowl and garnish with fresh cilantro (yum), with 1 Tablespoon of tortilla strips (yummy), and a pinch of Mexican shredded cheese (yummiest). Enjoy!


Nutritional facts (Per Serving, Recipe Makes 8 Servings):

Chili (no garnish)

Cal 207, Total Fat 6g, Sat Fat 1g, Sodium 203mg, Carbs 22g, Sugars 5g, Fiber 7g, Cholesterol 40mg, Protein 15g, Potassium 522g


Chili (with garnish)

Cal 252, Total Fat 9g, Sat Fat 3g, Sodium 260mg, Carbs 24g, Sugars 5g, Fiber 7g, Cholesterol 46mg, Protein 16g, Potassium 528g


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