Turkey, Black Bean & Quinoa Chili

Turkey, Black Bean & Quinoa Chili
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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 289.3
  • Total Fat: 6.1 g
  • Cholesterol: 53.3 mg
  • Sodium: 448.6 mg
  • Total Carbs: 43.5 g
  • Dietary Fiber: 16.2 g
  • Protein: 26.2 g

View full nutritional breakdown of Turkey, Black Bean & Quinoa Chili calories by ingredient
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Introduction

This chili is delicious on its own... or serve it up with a dollop of plain Greek yogurt, sprinkled with green onions and a slice of hearty cornbread on the side! This chili is delicious on its own... or serve it up with a dollop of plain Greek yogurt, sprinkled with green onions and a slice of hearty cornbread on the side!
Number of Servings: 6

Ingredients

    1 small red onion, chopped
    4 cloves garlic, chopped
    3 jalapenos, seeded and chopped
    4 medium carrots, peeled and chopped
    1 cup frozen corn kernels
    16 oz ground turkey (93% lean/7% fat)
    1 (28-oz) can whole peeled tomatoes, crushed with fingers
    1/2 tsp smoked paprika
    1/2 tsp ground cumin
    1/4 tsp fresh ground black pepper
    1/4 tsp dried oregano
    1/4 tsp crushed red pepper flakes

    1 cup dry black beans, pre-soaked, cooked and drained (OR use 1 [15-oz] can low sodium black beans, rinsed and drained)
    1/2 cup dry quinoa, cooked and cooled

    hot pepper sauce (I used 3 tsp Frank's red hot sauce, my favorite!)

Tips

******To cook the quinoa:
In a mesh sieve over the sink, add the 1/2 cup dry quinoa. Rinse with cool water for about a minute, then shake sieve to remove excess water. Now combine rinsed quinoa with 1 cup of water in small saucepan. Bring to a boil, then reduce heat to low, cover and simmer for 15 minutes. Turn off the heat and remove from the burner. Let quinoa sit for another 5 minutes. Remove lid, fluff with a fork and set aside.


*******This chili can easily be made vegetarian by swapping out the ground turkey for a meat-substitute (sometimes I even use crumbled up veggie burgers in my chili) or omit it entirely for an equally satisfying meal. The black beans and quinoa have plenty of protein on their own to sustain this dish for a vegetarian!


Directions

In a large nonstick pot off the heat, combine onion, garlic, jalapenos, carrots, and corn kernels. Turn on the burner and cook over medium-high heat for about 5 minutes, stirring continuously. (Optional: If veggies are sticking to pan, add a little water. I even happen to really like the smoky taste these little charred bits add to the dish.)

Now add in the ground turkey, stirring with wooden spoon as you crumble it in. Cook for about 5 minutes, until meat is browned and cooked through. Stir in spices. Cook about another minute. Add canned tomatoes that you've loosely crushed with your hands. Bring to a boil, and reduce to simmer over medium-low heat. Cover pot and cook for about 20 minutes, or until veggies are quite tender.

Now stir in the cooked black beans, cooked quinoa and the hot sauce. Cook for about about 5 minutes, or just until mixture is heated through.

Serve and enjoy!
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