Description
This Turkey Quinoa Chili with Butternut Squash and Edamame is a hearty, nutritious, and comforting one-pot meal. Combining lean ground turkey, fiber-rich quinoa, tender butternut squash, and protein-packed edamame, this chili offers a flavorful twist on classic chili recipes with a healthy boost. Perfect for a cozy weeknight dinner, this chili simmers to perfection with a blend of chili powder, cumin, and mild heat from diced tomatoes with green chilies.
Ingredients
Scale
Vegetables and Aromatics
- 1 medium yellow onion, chopped
- 2 cloves garlic, minced
- 2 cups cubed butternut squash
- 1 (15.5 ounce) can black beans
- 1 (11 ounce) can sweet corn kernels
- 1-1/2 cups frozen edamame beans
Proteins and Grains
- 1.25 pounds lean ground turkey
- 3/4 cup uncooked quinoa
Canned Goods and Liquids
- 1 (28 ounce) can crushed tomatoes
- 2 (10 ounce) cans diced tomatoes with green chilies (such as Rotel)
- 1 cup low sodium chicken broth
Spices and Seasonings
- 2 tablespoons chili powder
- 2 teaspoons cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
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 become translucent and fragrant.
- Brown the Turkey: Add the lean ground turkey to the pot and cook, stirring frequently, until the turkey is fully browned and no longer pink.
- Season the Meat: Stir in chili powder, cumin, salt, and black pepper to evenly coat the meat and aromatics with the spices, enhancing the chili’s flavor profile.
- Add Tomatoes and Beans: Pour in the can of crushed tomatoes, the two cans of diced tomatoes with green chilies (including their juices), the black beans, and sweet corn (with their liquid) to build the chili base.
- Add Liquids, Squash, and Quinoa: Pour in the low sodium chicken broth, then add cubed butternut squash and uncooked quinoa. Stir well to combine all ingredients thoroughly.
- Simmer the Chili: Reduce heat to low and let the chili simmer gently for 30 to 45 minutes, stirring occasionally, until the butternut squash is tender and the quinoa appears translucent and cooked through.
- Add Edamame and Finish Cooking: Stir in the frozen edamame beans and continue to simmer the chili for an additional 10 minutes, allowing the edamame to heat through and cook properly.
- Serve: Once the chili is fully cooked and the vegetables are tender, remove from heat and serve hot. This recipe yields 8 generous servings perfect for meal prep or family dinners.
Notes
- A delicious and wholesome chili that satisfies your comfort food cravings while offering a healthy dose of protein, fiber, and vitamins.
- Using low sodium chicken broth controls the salt level, making it heart-healthy.
- Butternut squash adds a subtle sweetness and creamy texture that balances the spicy chili flavors.
- Quinoa boosts the dish’s nutritional profile by adding a gluten-free grain that cooks directly in the chili.
- Edamame can be substituted with fresh green peas if preferred, but frozen edamame adds extra protein.
- This recipe is great for batch cooking and stores well in the refrigerator for up to 4 days or freezes for longer storage.
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 6g
- Sodium: 420mg
- Fat: 6g
- Saturated Fat: 1.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: thirty-eight g
- Fiber: 7g
- Protein: 25g
- Cholesterol: 65mg
