Unlike Texas chili, which typically does not contain any beans, this recipe has plenty of legumes with two varieties of beans.  From fiber to B-vitamins, beans supply a healthy array of nutrients and phytochemicals, which research suggests may play a role in cancer protection.

Ingredients (use organic when available):

  • 2 tablespoons extra virgin olive oil
  • 2 medium onions, coarsely chopped
  • 1 bunch scallions, sliced 1/4-inch, including green stems
  • 3 garlic cloves, crushed
  • 2 medium green bell peppers, coarsely chopped
  • 1 1/2 pounds ground turkey breast, white meat only
  • 1 (15 ounce) can organic pinto beans, rinse & drain
  • 1 (15 ounce) can organic dark kidney beans, rinse & drain
  • 1 (15 oz.) can unsalted stewed tomatoes
  • 2 tablespoons chili powder, or to taste
  • 1 teaspoon dried red pepper flakes, or to taste
  • 1/2 teaspoon freshly ground black pepper
  • 1 teaspoon cumin
  • 1 tablespoon fresh oregano
  • 1 red onion, coarsely chopped
  • 2 ounces reduced-fat cheddar cheese, shredded

Heat oil in large pot.  Cook onion, scallions, garlic and green peppers over medium-high heat until tender and slightly browned. Add turkey and stir frequently until meat is cooked.  Add beans and tomatoes and gently mix thoroughly.  Stir in chili powder, red and black pepper, cumin and oregano.

Bring to a boil, stirring occasionally.  Cover and reduce heat to low.  Simmer for 45-50 minutes, stirring occasionally.  Serve with raw red onion and cheese.  Chili can be made in advance, refrigerated and reheated.  Serves 8.

Nutrition Facts per serving: 260 calories, 4.5 g total fat (1 g saturated fat), 24 g carbohydrate, 31 g protein, 10 g dietary fiber.