Healthy Turkey Pinto Bean Chili with Cornmeal Thickener
A hearty, protein-packed chili that combines lean ground turkey with fiber-rich pinto beans in a flavorful tomato base. Fresh lime juice and oregano brighten the earthy spices, while cornmeal provides natural thickening without heaviness. Perfect for weeknight dinners or meal prep, this nutritious version delivers all the comfort of traditional chili with less fat and more vegetables. The combination of bell peppers, jalapeños, and fresh herbs creates layers of flavor that develop beautifully during the gentle simmer.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 pound ground turkey or chicken
- 3 cloves garlic, minced
- 2 small green bell peppers or anaheim peppers, diced
- 1 large onion, diced
- 1 bunch scallions, sliced, white and green parts separated
- 1 jalapeno pepper, minced, seeds to taste
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 ½ teaspoons salt
- 2 tablespoons cornmeal
- 1 28-ounce can peeled tomatoes, crushed by hand or cut into chunks
- 2 cans pinto beans, drained and rinsed
- 1 cup chicken broth
- 1 lime, juiced
- 2 fresh oregano, chopped
- diced avocado(optional)
- toasted pine nuts or pepitas(optional)
- red onion, minced(optional)
- fresh cilantro, chopped(optional)
Instructions
- 1
Heat oil in large heavy-bottom soup pot or Dutch oven over medium-high heat
- 2
Crumble in turkey and cook, breaking up large pieces until no longer pink
- 3
Stir in garlic, peppers, onion, scallion whites and jalapeño and cook, stirring often until vegetables are cooked down and mostly softened
- 4
Stir in chili powder, cumin and salt and cook until spices are fragrant
- 5
Sprinkle cornmeal over vegetable mixture and stir to coat
- 6
Stir in tomatoes, beans and broth and bring to a simmer, stirring often
- 7
Reduce heat to maintain simmer and cook, stirring occasionally until chili is thick and vegetables are tender
- 8
Stir in lime juice, oregano and remaining scallion greens
- 9
Serve with garnishes if desired
Tips
Use cornmeal as a natural thickener instead of flour for better texture and subtle corn flavor that complements the chili spices.
Separate scallion whites and greens - cook whites with other aromatics, add greens at the end for fresh color and mild onion bite.
Crush canned tomatoes by hand for rustic texture that holds up better during simmering than pre-diced varieties.
Good to Know
Refrigerate up to 4 days or freeze up to 3 months
Make 1-2 days ahead, flavors improve with time
Serve hot with garnishes, cornbread, or over rice
Common Mistakes
Don't skip cornmeal coating step to avoid thin, watery chili
Keep heat at gentle simmer to avoid scorching bottom of pot
Substitutions
FAQ
Can I make this in a slow cooker?
Yes, brown turkey and aromatics first, then transfer to slow cooker with remaining ingredients. Cook on low 6-8 hours or high 3-4 hours.
What if I don't have cornmeal?
Substitute equal amount of flour or masa harina, or simmer uncovered longer to naturally reduce and thicken the chili.
How long will leftovers keep?
Store in refrigerator up to 4 days or freeze in portions up to 3 months. Thaw overnight before reheating gently on stovetop.