Comforting Turkey and Black Bean Chili
A rich, slow-simmered ground turkey and black bean chili with mild spices that are gentle on GLP-1 digestion. High in protein and anti-inflammatory nutrients to support steady energy and comfortable fullness.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Kirsten + Lila
Kirsten created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Heat olive oil in a deep pot…
- 01
Heat olive oil in a deep pot…
Heat olive oil in a deep pot over medium heat at 350°F (175°C).
Tap card to mark done - 02
Add the ground turkey and cook for…
Add the ground turkey and cook for 6 to 8 minutes, breaking it up with a wooden spoon until browned and cooked through (165°F / 74°C internal temperature).
Look for: browned and cooked through (165°F / 74°C internal temperature)
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Add the minced garlic clove and diced…
Add the minced garlic clove and diced red onion. Cook for 3 to 4 minutes until onions are soft and translucent.
Look for: onions are soft and translucent
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Stir in ground cumin and dried oregano…
Stir in ground cumin and dried oregano for 1 minute until fragrant.
Look for: fragrant
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Pour in crushed canned tomato
Pour in crushed canned tomato, rinsed black beans, and chicken bone broth. Stir thoroughly to combine.
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Bring to a gentle simmer
Bring to a gentle simmer, then reduce heat to low. Cover and simmer for 15 minutes, allowing flavors to meld into a tender, rich consistency.
Allow: 15 minutes
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Ladle chili into a bowl and top…
Ladle chili into a bowl and top with a dollop of plain Greek yogurt for extra creaminess and protein. Serve warm.
Ready when: everything is assembled and ready to enjoy
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