Dinner

Smoky Turkey & Two-Bean Chili

A deep, smoky big-pot chili loaded with beans, served with a double tray of golden Parmesan-roasted cauliflower and carrots. Chicken roasts alongside for tomorrow’s lunch.

Serves
4 + 4 to freeze
Active
35 min
Total
1 h
  • EVOO
  • Beans
  • Tomato
  • Cauliflower
  • Smoked paprika
  • Cumin
  • Cocoa

Why it works

  • ProteinAbout 45 g per plate from lean turkey, beans and yoghurt, so you stay full all evening.
  • Fibre & slow carbsTwo kinds of beans plus a pile of veg give roughly 15 g fibre and a slow, flat glucose curve.
  • LDLSoluble bean fibre, olive oil instead of butter and lean mince keep saturated fat low.
  • Anti-inflammatoryEVOO polyphenols, lycopene from cooked tomato, cumin and paprika, plus cruciferous cauliflower.

Ingredients

Chili (big pot, 8 portions)

  • 2 tbspextra-virgin olive oil
  • 2yellow onions (≈ 300 g), diced
  • 3peppers, mixed colours (≈ 450 g), diced
  • 4 clovesgarlic, finely chopped
  • 1 kglean turkey mince (kalkonfärs)
  • 2 tbsptomato purée
  • 1 tbspground cumin
  • 1 tbspsmoked paprika
  • 2 tspdried oregano
  • 1–2 tspchilli flakes or 1 chipotle, to taste
  • 1 tbspunsweetened cocoa powder optional
  • 2 × 400 gcans crushed tomatoes
  • 2 × 380 gcans kidney beans, rinsed & drained
  • 2 × 380 gcans black beans, rinsed & drained
  • 300 mllow-salt chicken or veg stock
  • 1 tbspred wine vinegar or lime juice + salt & pepper

To serve

  • 150 g2% Greek yoghurt or kvarg
  • 1 bunchfresh coriander + 1 lime, in wedges

Double sheet-pan veg

  • 1 largecauliflower (≈ 800 g), in florets
  • 600 gcarrots, cut into batons
  • 3 tbspextra-virgin olive oil + salt & pepper
  • 30 gParmesan, shaved into flakes

Chicken for tomorrow

  • ≈ 400 gskinless chicken breast fillets (2)
  • to season1 tsp olive oil, ½ tsp each smoked paprika & oregano, salt

Method

Oven

  1. Heat the oven to 220 °C (200 °C fan) and line two large trays with baking paper.

  2. Toss cauliflower and carrots with the oil, salt and pepper and spread out in a single layer over both trays. Rub the chicken with oil, paprika, oregano and salt and tuck it onto a corner of one tray.

  3. Roast for 30–35 min, turning the veg once. Lift out the chicken after 20–25 min, once it reaches 72 °C in the centre. Scatter the Parmesan over one tray for the last 5 min. That one is tonight’s; keep the other plain for the soup.

Chili

  1. Meanwhile heat the oil in a large heavy pot (5 L+). Soften the onions and peppers for 6–8 min, then add the garlic for 1 min.

  2. Add the turkey, breaking it up, and cook on high heat for 6–8 min until no longer pink and lightly browned.

  3. Stir in the tomato purée, cumin, smoked paprika, oregano, chilli and cocoa. Toast for 1 min until fragrant.

  4. Add the tomatoes, both beans and the stock. Simmer half-covered for 25–30 min, stirring now and then. Mash a ladle of beans against the side of the pot to thicken it.

  5. Finish with vinegar or lime, then salt and pepper. Serve 4 bowls with a spoon of yoghurt, coriander and lime, with the Parmesan veg on the side.

Per dinner plate (approx.)

  • ≈ 570kcal
  • ≈ 45 gprotein
  • ≈ 15 gfibre

Rough estimate for 1/8 of the chili, ¼ of the Parmesan tray and 2 tbsp yoghurt.

Dinner · Wednesday 7 October 2026