Turkey and Black Bean Chilli

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Turkey and Black Bean Chilli with asparagus

Turkeys are not just for Christmas in this house. We enjoy turkey meat all year round. It’s a great meat because it’s low in fat, when the skin is removed, and it’s high in protein and other nutrients. We buy the meat from our local organic butchers Frenchs Farm Shop. It’s not cheap to buy meat from here but we know that the meat we are buying has been humanely kept. We feel it’s better for our body to buy good quality meat.

Turkey is a brilliant source of iron, zinc, potassium and phosphorus. Turkey is also a source of vitamin B6 and niacin. Both of these are essential for the body’s energy production. Regular turkey consumption can help lower cholesterol levels. It can also play an important role in strengthening the immune system.

Black beans are another great source of protein and fibre. They are rich with minerals, vitamins and nutrients. The beans can help to prevent heart attacks and strokes due to the high amount of soluble fibre. It has been proven that this type of soluble fibre can lower cholesterol levels. Black beans have also been proven to reduce the risk of cancer and they can help to regulate any digestive issues.

These ingredients together can be made into a delicious chilli and a very healthy dinner. It is an easy and simple recipe to follow. I made ours with quinoa which gave us a few extra health bonus points. My son and husband both gave this meal a big thumbs up so I will be making it again, no doubt.

Serves 4

Equipment needed

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Turkey and Black Bean Chilli with asparagus

  • Sharp knife
  • Chopping board
  • Slow Cooker or saucepan
  • Frying pan
  • Colander
  • Vegetable peeler
  • Tablespoon
  • Teaspoon

Ingredients

  • Turkey mince x 500g (preferably organic)
  • Black beans x 1 400g tin
  • Tomatoes x 2 400g tins
  • Vegetable stock x 250mls
  • Onion x 2 medium
  • Yellow pepper x 1 large
  • Carrot x 1 large
  • Garlic x 2 cloves
  • Cayenne pepper x 1/2 – 1 tsp
  • Ground Cumin x 1 tsp
  • Ground Coriander 1 tsp
  • Ground Oregano x 1 tsp
  • Bay leaves x 2
  • Brown rice flour x 2 tbsp
  • Date syrup x 1 -2 tbsp
  • Salt and pepper
  • Olive oil for the frying pan

Method for slow cooker

  • Start by chopping your onions.
  • Slice the yellow pepper and garlic.
  • Then peel and grate your carrot.
    • (If you don’t have time or like the skin of the carrot then just wash it and grate it)
  • Add all these ingredients to the pot along with the tinned tomatoes, vegetable stock, spices, herbs, brown rice flour, date syrup, bay leaves and salt and pepper.
  • Stir all of these ingredients together.
  • Turn the cooker onto low and leave for eight hours or on a high heat and leave for four hours.
  • When the time has finished, put the frying pan on a medium to high heat and drizzle with olive oil.
  • Add the turkey mince to the pan and fry until it’s browned.
  • Drain the black beans in the colander.
  • Finally add the turkey mince to the slow cooker along with the black beans.
  • Leave on a low heat while you cook your quinoa or brown rice in a saucepan.
  • Once the rice has cooked turn the slow cooker off.
  • Serve and enjoy immediately.

Method for hob

  • Start by chopping your onions.
  • Slice the yellow pepper and garlic.
  • Then peel and grate your carrot.
    • (If you don’t have time or like the skin of the carrot then just wash it and grate it)
  • Put the large saucepan on a medium to high heat and drizzle with olive oil.
  • When the pan is hot enough add the onions and the garlic.
  • Next add the turkey mince and fry until browned.
  • Sprinkle in the spices and brown rice flour and fry for another two minutes.
  • Then add the yellow pepper and carrot and fry for a further two minutes.
  • Drain the black beans in the colander.
  • Add the tomatoes, vegetable stock and black beans.
  • Bring to the boil and leave to simmer, adding bay leaves and salt and pepper to taste.
  • Leave this on the hob for around 30 – 40 minutes.
    • (Tip: the longer you leave the meat to simmer in the sauce on the hob the better it tastes. It allows the juice to come out of the turkey and that’s where the meat gets its flavour from)
  • Meanwhile, cook the quinoa or brown rice in a separate saucepan.
  • Serve and enjoy.
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Turkey and Black Bean Chilli with asparagus

Turkey and Black Bean Chilli is a great meal for the whole family to enjoy. It’s a simple dish that takes no time at all to prepare. We enjoyed it and I have made enough so there are leftovers for a dinner in the week. It could also be a great meal to do with any leftover turkey you may have this Christmas. Instead of frying the turkey mince at the end of the cooking just add in the already cooked meat. However you decide to enjoy this dish, as always, please enjoy.