Description
Hearty and nutritious Turkey Quinoa Chili with Butternut Squash and Edamame, packed with lean protein, fiber-rich quinoa, and vibrant vegetables for a comforting and healthy meal perfect for any day.
Ingredients
Scale
Vegetables & Aromatics
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 2 cups cubed butternut squash
- 1 (11 ounce) can sweet corn kernels
- 1-1/2 cups frozen edamame beans
Protein & Legumes
- 1.25 pounds lean ground turkey
- 1 (15.5 ounce) can black beans
Pantry Staples & Liquids
- 2 tablespoons chili powder
- 2 teaspoons cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 (28 ounce) can crushed tomatoes
- 2 (10 ounce) cans diced tomatoes with green chilies (such as Rotel)
- 1 cup low sodium chicken broth
- 3/4 cup uncooked quinoa
Instructions
- Sauté the Aromatics: In a large pot over medium heat, sauté the chopped onion and minced garlic for 3-5 minutes until the onions become translucent, releasing their aroma and flavor.
- Cook the Turkey: Add the lean ground turkey to the pot and cook it thoroughly until browned, breaking it apart as it cooks to ensure even browning.
- Add Spices: Stir in chili powder, cumin, salt, and black pepper to the browned turkey and aromatics, coating the mixture evenly to build a flavorful base.
- Add Tomatoes, Beans, and Corn: Pour in the crushed tomatoes, diced tomatoes with green chilies (undrained), black beans, and corn (undrained). Stir well to combine all ingredients.
- Incorporate Broth, Butternut Squash, and Quinoa: Add the low sodium chicken broth, cubed butternut squash, and uncooked quinoa to the pot. Stir to distribute everything evenly.
- Simmer Chili: Reduce heat to low and let the chili simmer gently for 30-45 minutes, stirring occasionally, until the butternut squash is tender and the quinoa looks translucent and cooked through.
- Add Edamame: Stir in the frozen edamame beans and continue simmering the chili for an additional 10 minutes to ensure the edamame is heated and cooked through.
- Serve: Once the chili is thickened and all ingredients are tender, taste and adjust seasonings if necessary. Serve hot and enjoy this hearty, nutritious meal.
Notes
- This chili is a healthy and hearty option that provides a comforting meal packed with lean protein, fiber, and vegetables.
- You can adjust the spice level by modifying the amount of chili powder or by choosing different diced tomatoes with mild or hot green chilies.
- Leftovers store well in the refrigerator for up to 4 days and can be frozen for up to 3 months.
- For a vegetarian version, substitute ground turkey with plant-based meat alternatives and use vegetable broth instead of chicken broth.
- Serve with toppings like shredded cheese, sour cream, cilantro, or avocado for added flavor and texture.
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 6 g
- Sodium: 420 mg
- Fat: 6 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 7 g
- Protein: 25 g
- Cholesterol: 65 mg
