Everyday kitchen · Easy
Turkey & black bean chili with brown rice
A gentle cumin-scented chili with ground turkey, black beans and fresh tomatoes, spooned over brown rice. The rice cooks while the chili simmers.
Estimated nutrition
Per portion and for your whole batch. These are ingredient-based estimates, not laboratory-tested nutrition facts. Optional ingredients are excluded.
Ingredient-based estimates use generic USDA raw ground turkey; lean percentage and brands can materially change values. All listed oil and cooking juices are assumed eaten. Plain ingredients have no assumed added sugar; this is not a laboratory measurement. Cooking yield and nutrient losses vary.
| Nutrient | Per portion | Whole batch |
|---|---|---|
| Calories | 656 kcal | 2626 kcal |
| Protein | 43.2 g | 173 g |
| Carbs | 77.3 g | 309.2 g |
| Fiber | 11.8 g | 47 g |
| Sugars | 6.9 g | 27.5 g |
| Added sugars | 0 g | 0 g |
| Fat | 20.3 g | 81.2 g |
| Saturated fat | 4.5 g | 18 g |
| Sodium | 522 mg | 2089 mg |
| Cholesterol | 104 mg | 414 mg |
USDA FoodData Central references. Brands, food varieties, preparation and portion size change the result. Added sugars assume plain, unsweetened ingredients; for prepared breads and sauces, a range shows zero to the reference food’s total sugar because the added amount is unspecified.
Ingredients, sources & assumptions
All listed edible food and oil are counted as eaten. Cooking losses and final cooked weight are not measured. Some ingredients use a stated reference food or a proxy for a missing nutrient. No personalized dietary advice.
Turkey, Ground, raw · 600 g in the original batch
USDA food referenceBeans, black, canned, sodium added, drained and rinsed · 400 g in the original batch
Missing sugar and cholesterol use generic undrained canned black turtle beans as a proxy. Missing saturated fat uses that proxy’s saturated-to-total-fat ratio applied to the drained/rinsed food’s total fat. Other primary values, including sodium, stay unchanged.
USDA food reference USDA supplementary referenceTomatoes, red, ripe, raw, year round average · 700 g in the original batch
USDA food referenceOnions, raw · 150 g in the original batch
USDA food referenceGarlic, raw · 12 g in the original batch
USDA food referenceSpices, cumin seed · 4 g in the original batch
USDA food referenceOil, olive, salad or cooking · 20 g in the original batch
USDA food referenceSalt, table · 2 g in the original batch
USDA food referenceRice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) · 240 g in the original batch
USDA food referenceBeverages, water, tap, drinking · 800 g in the original batch
Generic USDA tap water reference; local sodium and mineral content varies.
USDA food referenceCalculation version 2. Source records and method are documented in our nutrition guide.
Nutrition guidanceLet’s make it
Amounts below match your selected batch. Follow each short step, and use timers as reminders to check the food.
Equipment
Saucepan with lid · Large deep skillet · Kitchen scale · Knife · Cutting board · Food thermometer · Measuring jug
- 1
Prepare and start the rice
Wash and dice 700 g tomatoes; peel and finely dice 150 g onion and mince 12 g garlic. Prepare produce before handling raw turkey. Keep raw poultry and its juices separate from ready-to-eat food; do not wash poultry. Wash hands, utensils and surfaces after handling it. Put 240 g brown rice and 600 ml water in a saucepan. Bring to a boil, cover and simmer gently for 35–45 minutes, then rest off the heat for 5 minutes. Follow your rice package’s ratio and time if different for the scaled dry amount. Cook the chili while the rice simmers.
- 2
Soften the onion and cook the turkey
Warm 20 g olive oil in a deep skillet over medium heat. Soften the onion for 5 minutes. Add 600 g ground turkey and break into small crumbles. Cook for about 8–10 minutes, stirring. Check several of the thickest turkey clumps with a food thermometer, away from the pan: turkey must reach 165°F / 74°C. Time and color alone do not establish doneness. For larger batches, use additional pans or cook in batches; allow more time and repeat the temperature checks.
- 3
Build the chili
Stir in the prepared garlic, 4 g cumin and 2 g salt for 30 seconds. Add the diced tomatoes and their juices, 400 g canned black beans weighed after draining and rinsing, and 200 ml water. Bring to a simmer and cook uncovered for 20 minutes, stirring and crushing some tomatoes, until thick and hot throughout. Do not substitute uncooked dried beans.
- 4
Serve
Fluff the rice. Divide it and the chili among the selected number of portions. Let each portion cool to a comfortable eating temperature.
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Make it work for you
For kids & different preferences
Mash black beans as needed; keep turkey in small moist crumbles and soften vegetables thoroughly. Adapt all textures for your child’s development and cool before serving. Young children should sit upright and be supervised while eating, never in a moving car or stroller. This is a dinner recipe, not infant-feeding guidance.
Storage & packed lunches
Refrigerate promptly in shallow containers at 40°F / 4°C or colder within 2 hours of cooking, or within 1 hour above 90°F / 32°C. Use refrigerated leftovers within 3–4 days. Keep packed portions cold with ice packs until reheating or eating.
Freezing & reheating
Freeze cooled portions promptly in airtight containers for up to 2 months for best quality. Thaw in the refrigerator.
Reheat leftovers to 165°F / 74°C throughout, checking several places with a food thermometer. Stir or turn during reheating and add a little water if dry.
If something looks different
If a pan becomes dry, add a small splash of tap water. Larger batches and crowded pans take longer; use tenderness and thermometer checks rather than time alone.
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Version 1 · Updated 2026-10-24
Bethany’s Kitchen · /recipes/turkey-black-bean-chili-rice · Original recipe instructions and generated food illustration created for this project. Not physically kitchen-tested or human-reviewed.