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Number of Servings:

Only quantities of ingredients are changed; recipe Directions below will not reflect those changes.

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.

    Brief Description

    A heart-healthy chili packed full of vitamins and protein, and delicious, too!

    Main Ingredient:

    turkey

    Category:  Soups

    Cuisine:  American

    Prep Time: 40 min
    Cook Time: 35 min

    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.

    Source

    Originally published as Quinoa Turkey Chili in Healthy Cooking December/January 2012, p47

    Posted By:

    cookingmama

    Posted On:

    January 25, 2016

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