Monday, 20 January 2014

White Turkey Bean Chilli soup - Low in calories high in protein | Kukskitchen

I wish to start a new trend in my blog - Low Carb- High Protein food. In the coming weeks I will be exploring more in to this theme and would love for you'all to join me in this venture.

I've come to realise that many of the traditional food from the land of Kerala are high in protein when used in the right combinations. Take for example the breakfast foods like puttu kadala and dosa sambhar. Out ancesters have married the carb in puttu with the protein in the gram whilst the batter for dosa itself is a beautiful combination of carb and protein.

White bean chilli soup one of our lunch box favourites and is made with turkey mince to make it leaner.

A few things before we start:

  • Add a freshly baked bread roll to top the calories upto 400 for a main meal. 
  • I used turkey mince, but you can use chicken mince too. 
  • Swap cannellini beans with lentil or any pulse at all
  • I used dried cannellini beans (1 cup) and cooked in pressure cooker for 3 minutes in 3 cups of water. 

 --------------------------------------------------------------------------------------------------------- White Bean Chili
Makes: 8 servings
Prep time: 25 minutes
Cook time: 30 minutes
Nutrition facts per serving: 292 calories, 25g protein, 30g carbohydrate, 8g fat (2g saturated), 6g fiber


1- Lean turkey mince - 1 kg
   Onion, chopped - 1 cup
    Garlic clove, minced - 2
2- Water -  6 cups
3- Cannellini beans, rinsed and drained -  2 cans
     Diced Jalapenos - 2 cans
     Chicken stock granules 4 tsp
     Ground cumin 2 tsp
     Black pepper 1/2 tsp
4- Plain flour 4 tbsp
    Water - 1/2 cup


1. In a large saucepan, cook (1) until turkey is no longer pink.
2. Stir in 6 cups of the water, and (3). Bring to a boil; reduce heat and simmer, covered, for 30 minutes.
3. In a small bowl, stir together the remaining 1/2 cup water and the flour. 
4. When chili is ready, add flour mixture and cook for 1 minute more to thicken. Serve.

Recipe adapted from: Fitness magazine

 If you found this post useful, I would really love for you to pin it or share it with your Facebook fans or Twitter followers or Google+ circles please using the buttons below and keep me motivated.

Thank you xx

Sherin Deepu


  1. Wow! healthy, tasty soup.

  2. guess i need to bookmark this recipe .
    My Hubby has gone on low carbs diet .
    This might give him energy

  3. Thank you dears and Sharanya, pls do and watch this space for more. I am going to post more high protein low carb recipes in the weeks to come. We can eat healthy together. :)

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  5. Healthy soup; perfect for loosing weight reducing from last month. Food blogging has turned me into a fat lady lolx.. shall try the soup recipe.. :P

    1. Same pinch :D. I'm trying healthy recipes now-a-days dear.


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 I'm Sherin, aka kukku. 

An excited mum, a  responsible doctor , a friend's friend , a thankful daughter, a thankful sister and a passionate singer,  an enthusiastic cook, food writer and food photographer . That's me in a nut shell.

A doctor in my day job and a food writer and food photographer by night. I came in to cooking because of the people around me, be it the women in family who are amazing cooks or the men who luv to eat. My son is my best critic. :) Started cooking while I was at school, my first attempt being a sweetie, no surprise there for people who know me. I got interested in cooking more after marriage, as most girls do. My experiments with food blossomed after coming to the UK, where the grocery stores opened up a variety of foodie opportunities for my hungry tum.

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