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three-bean-turkey-chili

Photo by: Joseph De Leo
Comments: 0
 

Recipe

Here is a low-fat, nutrition-packed, hearty chili that’s quick to assemble and a feast for the eyes. Serve the chili in bowls, over rice or polenta, or offer cornbread on the side.

Yield : Serves 6
Cooking Time : 4 minutes high pressure

Ingredients

  • 1 tablespoon olive oil
  • 2 cups coarsely chopped onions
  • 1 teaspoon whole cumin seeds
  • 2 to 4 tablespoons chili powder
  • ¼ teaspoon ground cinnamon
  • ½ cup beer or water
  • 1 to 1½ pounds turkey sausage (sweet or hot; casings removed)
  • 1 pound boneless turkey breast, skinned and cut into 1-inch chunks
  • 1 medium green bell pepper, seeded and finely chopped
  • 1 can (15 to 20 ounces) kidney beans, rinsed and drained
  • 1 can (15 to 20 ounces) black beans, rinsed and drained
  • 1 can (15 to 20 ounces) chickpeas, rinsed and drained
  • 1 can (15 ounces) diced tomatoes with green chiles
  • ¼ cup chopped fresh cilantro, plus more for garnish
  • Salt and freshly ground pepper
  • ½ cup toasted pumpkin seeds, for garnish

Directions

Heat the oil in a 6-quart or larger pressure cooker. Stir in the onions, cumin seeds, 2 tablespoons of the chili powder, and the cinnamon and cook over medium-high heat, stirring frequently, for 1 minute. Stir in the beer. Taste the mixture, and if the chili flavor is not pronounced, add more chili powder to taste.

Stir in the turkey sausage, turkey, bell pepper, beans, and chickpeas. Break up any large pieces of sausage. Pour the tomatoes and their liquid on top. Do not stir after adding the tomatoes.

Lock the lid in place. Over high heat bring to high pressure. Reduce the heat just enough to maintain high pressure and cook for 4 minutes. Turn off the heat. Quick-release the pressure. Remove the lid, tilting it away from you to allow steam to escape.

Add the cilantro plus salt and pepper to taste. Serve in bowls with a generous sprinkling of the pumpkin seeds and cilantro on top.

Notes

Variations

Stir in 1 cup frozen corn after pressure release. Simmer until corn is defrosted, about 1 minute.

After cooking, add 1 large roasted red pepper (see page 19) that’s been seeded and chopped.

Transformation (Follow basic recipe except as noted.)

Cajun Three-Bean Turkey Stew: Instead of turkey sausage, use andouille sausage. Instead of chili powder and cinnamon, use 2 tablespoons sweet paprika. After pressure release, stir in 1 teaspoon dried oregano and simmer until you can taste it, about 1 minute. Instead of cilantro, use 3 tablespoons parsley. Omit pumpkin seeds.

PRESSURE POINT

If using a 4-quart cooker, stir in beans after cooking and simmer until they develop some flavor, 3 to 5 minutes.


© 2004 Lorna Sass

Note from Cookstr's Editors

Nutritional information is based on using 1lb of turkey sausage, 1/8 teaspoon of added salt per serving, and all cans of beans used are 15 ounces.

 

Nutritional Information

Nutrients per serving (% daily value)

520kcal (26%)
131mg (13%)
58mg (96%)
58mcg RAE (2%)
1275mg
193mg
48g
5g
13g
48g
111mg (37%)
1125mg (47%)
3g (17%)
17g (25%)
7mg (40%)
 

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