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Quinoa Turkey Chili
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Brief Description
A heart-healthy chili packed full of vitamins and protein, and delicious, too!
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Main Ingredient
turkey
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Category: Soups
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Cuisine: American
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Prep Time: 40 min(s)
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Cook Time: 35 min(s)
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Recipe Type: Public
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Source:
Originally published as Quinoa Turkey Chili in Healthy Cooking December/January 2012, p47
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Tags:
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Notes:
1 cup equals 264 calories, 5 g fat (1 g saturated fat), 20 mg cholesterol, 514 mg sodium, 43 g carbohydrate, 9 g fiber, 15 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 vegetable.
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Posted By: cookingmama
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Posted On: Jan 25, 2016
Number of Servings:
Ingredients:
- 1 cups - quinoa rinsed
- 3 1/2 cups - water divided
- 1/2 pounds - lean ground turkey
- 1 - large sweet onion chopped
- 1 - medium sweet red pepper chopped
- 4 cloves - garlic minced
- 1 tablespoons - chili powder
- 1 tablespoons - ground cumin
- 1/2 teaspoons - ground cinnamon
- 2 cans - (15 ounces each) black beans rinsed and drained
- 1 cans - (28 ounces) crushed tomatoes
- 1 - medium zucchini chopped
- 1 - chipotle pepper in adobo sauce chopped
- 1 tablespoons - adobo sauce
- 1 - bay leaf
- 1 teaspoons - dried oregano
- 1/2 tablespoons - salt
- 1/4 teaspoons - pepper
- 1 cups - frozen corn thawed
- 1/4 cups - minced fresh cilantro
Directions:
In a large saucepan, bring quinoa and 2 cups water to a boil. Reduce heat; cover and simmer for 12-15 minutes or until water is absorbed. Remove from the heat; fluff with a fork and set aside.
Meanwhile, in a large saucepan coated with cooking spray, cook the turkey, onion, red pepper and garlic over medium heat until turkey is no longer pink and vegetables are tender; drain.
Stir in the chili powder, cumin and cinnamon, and cook 2 minutes longer.
Add the black beans, tomatoes, zucchini, chipotle pepper, adobo sauce, bay leaf, oregano, salt, pepper and remaining water; then bring to a boil.
Reduce heat; cover and simmer for 30 minutes. Stir in corn and quinoa, then heat through.
Discard bay leaf; stir in cilantro.
Freezer option: Freeze cooled chili in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth or water if necessary.
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