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Turkey and White Bean Chilli 

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: Serves 2

Description

A variation of the classic red chilli with beef, this turkey and white bean chilli is just as flavourful but lower in saturated fat and rich in protein.


Ingredients

Scale
  • 80g basmati rice
  • 1 large shallot, finely chopped
  • 1 large garlic clove, finely chopped
  • 1 medium chilli, finely chopped
  • 1 chicken stock cube
  • A large handful of coriander, roughly chopped with stalks and leaves, separated
  • 3 tbsp tomato puree
  • 1 tsp ground cumin
  • 2 tsp smoked paprika
  • 1 tsp dried oregano
  • 1 tsp chipotle chilli paste
  • 400g tin cannellini beans, drained

Instructions

Cook the rice according to the instructions on the packaging, replacing water with vegetable or chicken broth for extra flavour if you wish, then set aside.

While the rice cooks, heat a medium-sized saucepan for 30 seconds, and add olive oil, cumin, oregano, paprika, chopped shallots and turkey mince—Fry for five minutes, stirring frequently.

Add garlic, coriander stalks, tomato paste, chilli, cannellini beans, chipotle paste and chicken stock cube. Stir thoroughly, then add around one cup of water. Bring to the boil, then cook on a simmer for 15 minutes until the beans are tender and the chilli is thick and glossy. Loosen with water or chicken broth if it is too thick.

Divide rice between two bowls, then spoon turkey chilli over the top. Top with cooked peas (if using), then garnish with chopped coriander leaves and a turn of black pepper.


Notes

Simply leave out or replace turkey mince with scrambled tofu or soya mince and chicken stock cube with a vegetable option to make this vegan.


Nutrition

  • Serving Size: Per serving
  • Calories: 433
  • Sugar: 6.6g
  • Sodium: 1232mg
  • Fat: 6.9g
  • Saturated Fat: 1.7g
  • Unsaturated Fat: 4.7g
  • Trans Fat: 0g
  • Carbohydrates: 54g
  • Fiber: 9.7g
  • Protein: 38.5g
  • Cholesterol: 58mg

Keywords: Turkey, Cannellini beans, Chilli

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