Description
This Turkey Quinoa Chili is a healthy and hearty comfort food packed with lean ground turkey, nutritious quinoa, sweet butternut squash, and vibrant edamame. It combines warming spices with a rich tomato base and colorful vegetables, making for a flavorful, protein-rich meal perfect for cooler days or anytime you crave a satisfying chili with a nutritious twist.
Ingredients
Scale
Produce
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 2 cups cubed butternut squash
Meat
- 1.25 pounds lean ground turkey
Canned Goods
- 1 (28 ounce) can crushed tomatoes
- 2 (10 ounce) cans diced tomatoes with green chilies (such as Rotel)
- 1 (15.5 ounce) can black beans, undrained
- 1 (11 ounce) can sweet corn kernels, undrained
Grains and Legumes
- 3/4 cup uncooked quinoa
- 1.5 cups frozen edamame beans
Baking & Spices
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Liquids
- 1 cup low sodium chicken broth
Instructions
- Sauté Aromatics: In a large pot over medium heat, sauté the chopped yellow onion and minced garlic for 3 to 5 minutes until the onions are translucent and fragrant.
- Cook Turkey: Add the lean ground turkey to the pot and cook, stirring occasionally, until it is fully browned and no longer pink.
- Season Meat: Stir in the chili powder, ground cumin, salt, and black pepper, mixing well to evenly coat the turkey with the spices.
- Add Tomatoes and Vegetables: Pour in the canned crushed tomatoes, diced tomatoes with green chilies, black beans, and sweet corn kernels, including the liquid from the cans. Stir to combine all ingredients thoroughly.
- Add Broth and Grains: Pour in the low sodium chicken broth, then add the cubed butternut squash and uncooked quinoa. Stir everything together.
- Simmer Chili: Reduce the heat to low and let the chili simmer uncovered for 30 to 45 minutes, or until the butternut squash is tender and the quinoa appears translucent and cooked through. Stir occasionally to prevent sticking.
- Add Edamame: Stir in the frozen edamame beans and allow the chili to simmer for an additional 10 minutes to cook the edamame and meld flavors.
- Serve: Once the edamame is tender and the chili is hot throughout, remove from heat and serve warm. Enjoy your hearty, nutritious Turkey Quinoa Chili!
Notes
- This chili is a wholesome and filling meal that combines lean turkey and quinoa with nutrient-dense vegetables.
- Using low sodium broth and canned goods helps control the salt content for a healthier dish.
- Simmering times ensure the butternut squash becomes tender while the quinoa cooks perfectly.
- Frozen edamame adds a protein boost and vibrant color; it should be added last to retain texture.
- Great for meal prep and freezes well for convenient future meals.
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 6g
- Sodium: 350mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 7g
- Protein: 25g
- Cholesterol: 55mg
