A bowl gives you 11 g of fiber and about 30 g of protein for around 380 calories.
This is one of our type 2 diabetes recipes, and the total time is 25 minutes. To see why these foods help, read our guide to insulin resistance and type 2 diabetes or the full overview of insulin resistance.
Quick Turkey and Bean Chili
Chili
- 1 tbsp (15 ml) olive oil
- 1 onion, diced
- 1 bell pepper, diced
- 3 garlic cloves, minced
- 1 lb (450 g) lean ground turkey
- 2 tbsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 can (14 oz / 400 g) crushed tomatoes
- 1 can (15 oz / 425 g) kidney beans, rinsed
- 1 can (15 oz / 425 g) black beans, rinsed
- 1 cup (240 ml) low-sodium broth
- Plain Greek yogurt, avocado and cilantro to serve
Method
- Heat the oil in a large pot over medium-high heat. Cook the onion and pepper 4 minutes.
- Add the turkey and break it up. Cook 5 minutes until no longer pink. Add the garlic, chili powder, cumin and paprika and stir for 1 minute.
- Add the tomatoes, beans and broth. Bring to a simmer.
- Cook, partly covered, 12 minutes, stirring occasionally, until thick. Add a splash of water if it gets too dry.
- Season with salt. Serve topped with yogurt, avocado and cilantro.
Approximate per serving: 380 calories, 30 g protein, 11 g fiber. Values are estimates and vary with brands and portions.
Why this works for type 2 diabetes
- Two kinds of beans. Together they provide most of the fiber and slow-digesting carbohydrate.
- High protein. Turkey and beans give about 30 g, which keeps blood sugar steady for hours.
- No added sugar. Many bottled chili seasonings and canned chili contain added sugar; this does not.
The same principles are explained in detail in our insulin resistance and type 2 diabetes guide. For more ways to add fiber to meals, see the fiber guide.
Make it your own
- Rinse canned beans; it removes about 40 percent of the sodium.
- Swap in lentils for one can of beans to add variety.
- Freeze in single portions for up to 3 months.
More type 2 diabetes recipes
- Salmon with Lemon Tahini Lentils (25 Minutes)
- Psyllium Husk Flatbread (20 Minutes)
- Shrimp White Bean and Broccoli Soup (20 Minutes)
- Cauliflower Fried Rice with Egg (15 Minutes)
- Savory Chickpea Flour Pancakes
Every recipe here avoids added sugar, refined flour and high-load fruit. Learn how glycemic index and glycemic load work.
Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.