Tasty Tofu-Turkey Chili

Melissa Halas, MA, RDN, CDE | SuperKids Nutrition

Chili is an instant crowd favorite! It's also the perfect opportunity to use your pantry staples, such as black-eyed peas, navy beans, and pinto beans. These protein-packed and fiber-filled legumes also contain healthful nutrients such as B vitamins, iron, and magnesium. (1) Magnesium plays an essential role in more than 300 metabolic reactions in the body, including muscle function, immune system and heart rhythm. (2)

Rest assured that this meal will help you slay the day and keep feelings of fatigue away! Make this dish a day ahead; the more the flavors and spices marinate, the richer the flavor. This meal can last in the refrigerator for up to 4-5 days.

One of the best parts about chili is the toppings! Try crunchy baked corn chips, tangy reduced fat Greek yogurt (in place of sour cream), and rich avocado. Bonus flavors bring on bonus nutrients! Finally, for those who like to pack the heat, add a pinch of red pepper flakes or minced jalapeno to the sauteed veggie mixture.

Makes 4 servings Serving size: 1 ½ cups Prep time: 10 minutes Cook time: 35 minutes

Ingredients for tofu-turkey chili

• ½ pound extra firm tofu

• ½ pound lean ground turkey (93% lean)

• 2 tbsp olive oil

• Kosher salt & freshly ground black pepper

• 2 cups chopped yellow onion

• 1 cup chopped celery

• 4 garlic cloves, chopped

• 2 tsp cumin

• 2 tsp chili powder

• 2 tsp dried oregano

• 1, 28-oz can whole peeled plum tomatoes

• 1, 15-oz can low sodium beans (pinto, navy, or black-eye peas)

• ¼ cup chopped basil

• 2 tablespoons lime juice

Optional (per serving)

• 2 tbsp plain Greek yogurt

• 2 tbsp vegan sour cream

• 1/4 small avocado

• 1 scallion

• 2 small corn tortillas

Directions

1. Press tofu with paper towels to remove excess water. Crumble and set aside.

2. In a large oiled pot over medium heat, add the ground turkey, tofu, and salt. Sauté until turkey is no longer pink, breaking it up with a wooden spoon, about 5 minutes. Remove from heat with a slotted spoon and set aside.

3. In the large pot, add the onion, celery, garlic, cumin, chile powder, ground oregano, and salt. Mix until fully incorporated. Cook for 10 minutes.

4. Add the can of tomatoes and pinto beans, along with the tofu and turkey to the veggie mixture.

5. Bring to a boil. Then, lower the heat to a simmer. Let simmer 20 minutes, stirring occasionally. Break up the tomatoes with the back of a wooden spoon.

6. Add the basil and lime juice. Mix until fully incorporated.

7. Serve piping hot with optional toppings.

Nutrition facts

(Per Serving)

Calories: 359

Carbohydrate: 36g

Fat: 12g

Fiber: 10g

Potassium: 517mg

Protein: 29g

Saturated fat: 1g

Sodium: 651mg References:

1. Polak R, Phillips EM, Campbell A. Legumes: Health benefits and culinary approaches to increase intake. Clinical Diabetes. 2015;33(4):198-205. doi:10.2337/diaclin.33.4.198

2. Volpe SL. Magnesium and the athlete. Current Sports Medicine Reports. 2015;14(4):279-283. doi:10.1249/jsr.0000000000000178

Melissa Halas, MA, RDN, CDE, is CEO of SuperKids Nutrition and creator of the Super Crew. She's a nationally recognized Registered Dietitian specializing in pediatrics, sports, and plant-based nutrition. Check out her books that promote plant-based eating for both children and adults, including The Plant-Based Boost, Nutrition Solutions for Athletes and Exercise Enthusiasts, The Plant-Based Boost Cookbook, 100+ Recipes for Athletes and Exercise Enthusiasts, The Super Crew’s Breakfast Cookbook for Kids, 50 Tasty Recipes + 100 Fun Nutrition Activities, and Healthy Eating for Families, The Ultimate Nutrition Guide for Kids, Parents, and Educators (in English and Spanish). Shop her books here.

Contact Melissa.