Further Food Nutritionist Commentary:

Although this particular recipe may require more labor than others, it may be worth your troubles. All the key nutrients are there--healthy fats, fiber, protein, and a rich variety of vitamins and minerals. Kombu, an edible kelp, is a surprising ingredient that adds a depth of flavor as well as fiber and iodine (a mineral that often we don't get enough of unless you consume iodized salt).

By Katie Bishop, MS, Nutritionist

Savory Turkey Chili

  • Prep Time: 15 minutes
  • Cook Time: 3.5 hours
  • Servings: 4

Ingredients

1 cup pinto beans, soaked overnight
3 cups water
2 inches kombu sea vegetable
1 tablespoon olive oil
1 onion, peeled and diced
2 garlic cloves, peeled and minced
1/2 pound ground turkey meat (pastured)
1 red pepper, deseeded and diced
1 poblano pepper, deseeded and diced
1 tomato, chopped into chunks
2 teaspoons fresh thyme
1 tablespoon fresh savory
1 1/2 teaspoons sea salt
cooked brown rice
raw milk cheddar cheese

Instructions

1. Soak beans overnight.
2. Discard the soaking water and cook beans in 3 cups fresh water. Bring beans to a boil and skim off foam.
3. Add kombu, cover and lower to simmer for 1 1/2 hours.
4. Add 1 tsp. sea salt and continue cooking for 1/2 hour.
5. In a large frying pan, saute onion and garlic in olive oil for 2-3 minutes. Add ground turkey, breaking up into small pieces, and cook 3-4 minutes.
6. Add red pepper, poblano pepper, tomato, thyme, savory, remaining 1/2 tsp. of sea salt and cooked beans.
7. Cover and cook on medium heat for 1/2 hour.
8. Ladle turkey chili over cooked brown rice. Garnish with shredded cheddar cheese.

1. Soak beans overnight. 2. Discard the soaking water and cook beans in 3 cups fresh water. Bring beans to a boil and skim off foam. 3. Add kombu, cover and lower to simmer for 1 1/2 hours. 4. Add 1 tsp. sea salt and continue cooking for 1/2 hour. 5. In a large frying pan, saute onion and garlic in olive oil for 2-3 minutes. Add ground turkey, breaking up into small pieces, and cook 3-4 minutes. 6. Add red pepper, poblano pepper, tomato, thyme, savory, remaining 1/2 tsp. of sea salt and cooked beans. 7. Cover and cook on medium heat for 1/2 hour. 8. Ladle turkey chili over cooked brown rice. Garnish with shredded cheddar cheese.

Nutrition Information

Per Serving:  Calories: 290; Total Fat: 12 g; Saturated Fat: 4 g; Monounsaturated Fat: 3 g; Polyunsaturated Fat: 1 g; Cholesterol: 48 mg; Sodium: 1145 mg; Potassium: 381 mg; Carbohydrate: 31 g; Fiber: 7 g; Sugar: 5 g; Protein: 19 g

Nutrition Bonus:   Vit C: 118%; Vit A: 33%; Iron:19% ; Calcium: 15%;

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