Turkey Chili with Masa Harina

MainBowls
Written By Fayte Investments LLC

This Turkey and Bean Chili with Masa Harina is the perfect combination of lean protein, fiber-rich beans, and spices, making it not only delicious but also incredibly nourishing. What makes this recipe stand out is its thoughtful pairing of ingredients to promote nutrient synergy—where the vitamins and minerals work together to boost their overall effectiveness. From iron and vitamin C to protein and probiotics, this chili delivers a balanced meal with enhanced nutritional benefits, perfect for fueling your body and supporting your health.

Servings: 6
Prep Time: 10 minutes
Cook Time: 50 minutes

Ingredients :

  • 1 tablespoon avocado oil (heart-healthy fats and antioxidants)

  • 1lb lean ground turkey (high in lean protein, zinc, and heme iron)

  • 2 cloves garlic, minced (contains sulfur compounds)

  • 1 tablespoon chili powder (rich in antioxidants, supports digestion, and contains vitamin A)

  • 1 teaspoon ground cumin (Contains antioxidants and promotes digestion)

  • 1 teaspoon dried oregano (high in antioxidants and supports immune function)

  • 1 teaspoon salt

  • 1/2 teaspoon ground pepper

  • 1 14.50z can fire roasted petite diced tomatoes (high in vitamin C)

  • 1 can black beans, drained and rinsed (high in fiber, protein, and non-heme iron)

  • 1 can pinto beans, drained and rinsed (high in fiber, protein, and non-heme iron)

  • 1/4 cup masa harina* (small amounts of fiber)

  • For serving: cilantro, sliced green onions, plain Greek yogurt

    *Note on Masa Harina. Our favorite masa is Masienda Heirloom Corn Masa. The flavor is superior to any of the other brands we’ve tried and it’s non-GMO and preservative free. They source from smallholder farmers produced in small batches directly from Mexico, according to their website. Use our Amazon Associate link below to purchase.

Instructions:

  1. Cook the Turkey: Warm a large pot over medium-high, add the ground turkey and garlic, and heat until browned and fully cooked, about 6-8 minutes. Break the turkey apart with a spoon as it cooks.

  2. Add Seasonings: Add chili powder, cumin, oregano, salt, and black pepper to the turkey. Stir and cook for 2 minutes until the spices become fragrant.

  3. Add Tomatoes and Beans: Pour in the fire-roasted tomatoes, black beans, pinto beans, and 2 cups of water. Stir everything together and bring the mixture to a boil. Once boiling, reduce the heat and let it simmer for 20 minutes, allowing the flavors to meld.

  4. Thicken with Masa Harina: In a small bowl, whisk the masa harina with 1/2 cup water to form a slurry. Stir this into the chili to thicken it. Let the chili cook for another 15 minutes.

  5. Serve: Ladle the chili into bowls and top with fresh cilantro, green onions, and a dollop of Greek yogurt. Enjoy!

Nutrient Synergy:

  • Iron + Vitamin C: Iron from turkey and beans is better absorbed when combined with vitamin C from tomatoes, cilantro, and green onions. [1]

  • Zinc and Iron + Garlic: The sulfur compounds in garlic enhance the absorption of iron and zinc from turkey.[2]

  • Antioxidants + Piperine (black pepper): The piperine in black pepper improves the bioavailability of antioxidants in chili powder, cumin, and oregano, maximizing their benefits for immune and gut health.[3]

  • Protein + Probiotics (Greek Yogurt): The probiotics in Greek yogurt support digestion, enhancing the absorption of protein from turkey and beans.[4]

recipe tools/ingredients:

  • As an Amazon Associate, Prosperum earns from qualifying purchases. This means that if you click on an Amazon link and make a purchase, we receive a small commission at no extra cost to you.

  • Prosperum is not a medical organization. Medical advice or medical diagnosis cannot be provided to you through this website or this customer service portal. The use of this website/portal does not establish a patient-physician relationship. The information, including opinions and recommendations, contained on the website, or through the customer service portal, is intended for informational and educational purposes only. Such information is not intended to be a substitute for the advice of an appropriately qualified and licensed physician or other health care provider. Please seek the advice of a physician for anything pertaining to your health and before starting any supplement.

    1. Lane, D. J. R., & Richardson, D. R. (2014). The active role of vitamin C in mammalian iron metabolism: Much more than just enhanced iron absorption! Free Radical Biology and Medicine, 75, 69–83. doi:10.1016/j.freeradbiomed.2014.07.007

    2. Citation: Molyneux, R. J., Lee, S. T., Gardner, D. R., Panter, K. E., & James, L. F. (2007). Phytochemistry of poisonous plants--recent advances and future opportunities. Phytochemistry, 68(22-24), 2913–2924. doi:10.1016/j.phytochem.2007.07.020

    3. Srinivasan, K. (2007). Black pepper and its pungent principle-piperine: A review of diverse physiological effects. Critical Reviews in Food Science and Nutrition, 47(8), 735–748. doi:10.1080/10408390601062054

    4. Hill, C., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., Morelli, L., et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506–514. doi:10.1038/nrgastro.2014.66

Fayte Investments LLC
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