Mediterranean Diet Chili Recipes: A Fusion of Flavors

Chili, a hearty and comforting dish, can be adapted to fit various dietary preferences and flavor profiles. This article explores Mediterranean diet-friendly chili recipes, incorporating lean proteins, vegetables, and spices characteristic of the region's cuisine.

What is Chili?

According to mvtimes.com, chili is a thick sauce of meat and chilies (peppers). For some, meat is essential, while others believe beans are a must. Many recipes include tomatoes, but there are also numerous chili recipes without them.

The Mediterranean Diet and Chili

The Mediterranean diet emphasizes whole foods, including fruits, vegetables, legumes, lean proteins, and healthy fats. This dietary approach can be easily integrated into chili recipes, creating a nutritious and flavorful meal.

Turkey Chili: A Lean and Healthy Option

This simple turkey chili recipe, featuring ground turkey breast, beans, and a homemade chili seasoning, is a delicious and healthy Mediterranean diet option. Whether prepared on the stovetop or in a slow cooker, this recipe delivers perfect results every time.

Why Turkey Chili?

Most dietary guidelines recommend reducing the consumption of dark red meat, such as beef, due to its link to heart and cardiovascular problems. White lean meats like chicken and turkey breast are considered healthier and contain fewer calories. Turkey is also a great source of selenium, an important antioxidant involved in metabolism.

Read also: A Review of the Mediterranean Diet in Kidney Disease

Ingredients for Mediterranean Turkey Chili

• 2 tablespoons olive oil
• 1 pound (450 g) ground turkey breast
• 1 large onion, chopped
• 1 garlic clove, minced
• 1 1/4 cups (300 g) chicken broth (or water with 1 chicken bouillon)
• 14 oz (400 g) can of pureed tomatoes
• 1/2 green bell pepper, chopped
• 1/2 red bell pepper, chopped
• 1/2 cup (60 g) Kalamata olives, pitted and sliced
• 14 oz (400 g) can of red kidney beans, rinsed and drained
• 1/2 teaspoon salt
• 1/2 cup (70 g) sweet corn (fresh or frozen)

Instructions

1. Heat a large pot over high heat and add the olive oil and ground turkey. Spread the meat evenly on the bottom of the pot and let it brown well without stirring.
2. Once the part of the ground turkey touching the bottom of the pot is brown, start stirring with a wooden spoon. Press the lumps to break them and cook until all the juices evaporate.
3. Add chili powder and stir for 1 minute, then add the onion and stir until it softens and looks glossy (about 3-4 minutes). Add the garlic and stir for 1 more minute.
4. Add the chicken broth, tomatoes, bell peppers, olives, beans, and salt. Bring to a boil, cover the pot with a lid, and reduce the heat to a gentle simmer.
5. Cook for 30 minutes, then remove the lid and cook for 15 more minutes or until the turkey chili has a thick sauce.
6. Taste the chili halfway through cooking and add more salt and seasonings if needed. Add the corn and parsley and cook for another 2-3 minutes.
7. If you want your chili thicker, mix corn starch with cold water in a cup and add half of this mixture to the pot. Stir the chili and let it come to a boil. If the sauce is not thick enough, repeat this process with the rest of the corn starch mixture.
8. Serve with your choice of sides and toppings, such as Greek yogurt, green onions, and red pepper flakes.

Important Notes

• Turkey meat, especially the breast, can taste bland. Sauté it well until it gets a deep brown color. Use a wide pot and don't overcrowd the meat.
• For a spicy chili, add ½ teaspoon cayenne pepper or a few drops of Tabasco sauce.

Mediterranean Chili with Meatballs

This Mediterranean chili recipe incorporates mini meatballs for an added textural element. The meatballs are full of spices and fresh herbs, complementing the plump beans.

Ingredients

• Ground beef (85% lean)
• Carrots, celery, onions, garlic, green bell peppers
• Diced tomatoes in juice
• Tomato paste
• BUSH’S® Mild Pinto Chili Beans (two 16oz cans)
• Roasted red bell peppers
• Cumin, pepper, garlic powder, ras el hanout, egg, bread crumbs
• Olive oil
• Ras el hanout, cumin, paprika, salt, and black pepper
• Water
• Bay leaves

Instructions

1. Combine ground beef, cumin, pepper, garlic powder, ras el hanout, egg, bread crumbs, and roasted red bell peppers in a medium bowl and mix with your hands.
2. Scoop out some of the ground beef mixture using a teaspoon and roll it between the palms of your hands to form mini meatballs.
3. Heat olive oil in a large pot over medium heat. Add onions, carrots, celery, green bell pepper, and garlic and cook until soft.
4. Add the ground beef and cook, breaking the meat up into smaller chunks, for 5-6 minutes, or until no longer pink.
5. Add the ras el hanout, cumin, paprika, salt, and black pepper.
6. Stir, then add the diced tomato, Bush's beans, tomato paste, water, and bay leaves.
7. Bring to a boil over high heat, reduce the heat to medium-low, then add the meatballs.
8. After 5 minutes, give it a good stir, then let it simmer for 40-50 minutes, stirring occasionally.
9. Taste the chili and add additional salt and pepper if needed.
10. Serve the chili in bowls and top with fresh cilantro, jalapenos, sour cream, and radishes.

Making the Meatballs

1. Add in the ground beef, cumin, pepper, garlic powder, ras el hanout, egg, bread crumbs, and the roasted red bell peppers to a medium bowl and mix using your hands.
2. Using a teaspoon, scoop out some of the ground beef mixture and roll it between the palm of your hands.
3. Place the meatballs on a plate and set aside.

Ground Beef Chili with Beans

This ground beef chili with beans, spices, and other ingredients offers a comforting and customizable meal.

Ingredients

• Olive oil
• Diced onions
• Diced celery
• Ground beef
• Garlic powder, black pepper, chili powder, cumin, salt, brown sugar, oregano
• Bay leaves
• Tomato passata, diced tomatoes, tomato paste
• Beef broth
• Canned pinto and red kidney beans
• Vinegar

Instructions

1. Sauté diced onions in olive oil in medium heat. Add diced celery and sauté until softened.
2. Add ground beef and break it apart with a wooden spoon, stirring slowly but constantly so the ground beef browns.
3. Add garlic powder, black pepper, chili powder, cumin, salt, brown sugar, oregano, and bay leaves. Mix well.
4. Add tomato passata, diced tomatoes, and tomato paste. Mix well, then add beef bone broth.
5. Let the chili cook and once it bubbles, lower heat a little bit.
6. Open the cans of pinto and red kidney beans. Rinse and drain the beans, then pour them in.
7. Mix and let simmer for about 45 minutes.
8. At the end, add 2 tablespoons of vinegar and mix. Turn heat off and let it cool for about 10 minutes before serving.
9. Serve on bowls and garnish as desired with sour cream, tortilla strips, cheddar cheese, Monterey cheese, and avocado slices.

White Chicken Chili with a Mediterranean Twist

This easy white chicken chili recipe gets a Mediterranean-style upgrade with Chermoula, a bright and herby North African sauce.

Key Ingredients

• Boneless, skinless chicken breast
• Yellow onion
• Garlic
• Cannellini beans
• Corn kernels
• Jalapeños
• Chili powder, cumin, paprika, and Aleppo pepper
• Lime juice
• Chermoula
• Olive oil

Instructions

1. Sauté the onion and garlic in a Dutch oven.
2. Poach and shred the chicken in the same pot.
3. Season the broth with chili powder, cumin, paprika, and Aleppo pepper.
4. Stir in the cannellini beans and puree the soup a little bit with an immersion blender.
5. Add the corn and the shredded chicken.
6. Finish with lime juice, jalapeños, and Chermoula.

Other Mediterranean-Inspired Chili Ideas

• Vegetarian Chili: Utilize a variety of vegetables like zucchini, cauliflower, and spinach, along with beans and Mediterranean spices.
• Lentil Chili: Incorporate lentils as a protein source and add vegetables like carrots, celery, and tomatoes.
• Spiced Chickpea Chili: A vegan option featuring chickpeas, quinoa, and a blend of spices.

Tips for Enhancing Mediterranean Chili

• Use High-Quality Olive Oil: Olive oil is a staple of the Mediterranean diet and adds richness and flavor to chili.
• Incorporate Fresh Herbs: Fresh herbs like parsley, cilantro, and oregano can elevate the taste of chili.
• Add a Touch of Spice: Experiment with spices like smoked paprika, cayenne pepper, or Aleppo pepper to add depth and warmth.
• Don't Forget the Olives: Kalamata olives provide a briny and savory element to Mediterranean chili.
• Top with Greek Yogurt: Greek yogurt adds tanginess and is a healthier alternative to sour cream.

Secret Ingredient

If you had to choose just one ingredient that should never be omitted, then that would be smoked paprika. It gives character and a subtle smoky flavor you will adore. Also, though it's not an ingredient, a long and slow simmer will result in a perfectly delicious chili.

Chili Variations

• Texas Style Chili: This chili has no beans and packs a punch. It’s traditionally made with beef, chilis, and lots of spices!
• Cincinnati Style Chili: This chili features ground beef, a blend of spices (think cinnamon and cloves), and most distinctively, shredded cheddar cheese and oyster crackers served on top.
• Kansas City Style Chili: This one embraces sweetness alongside the heat. Ground beef simmers with tomatoes, molasses, and various chiles, creating a complex and slightly sweet chili.

Read also: Delicious Mediterranean Recipes

Read also: Mediterranean Diet, Instant Pot Style

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