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

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Nutrition facts per serving: 292 calories, 25g protein, 30g carbohydrate, 8g fat (2g saturated), 6g fiber



Ingredients:

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


Method:

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

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Thank you xx

Cheers
Sherin Deepu