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Healthy High-Fiber Turkey Chili Bowl with Quinoa: 15-Min Easy

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A quick, comforting, and healthy turkey chili packed with high-fiber quinoa and beans. This recipe comes together in under 30 minutes, making it perfect for busy weeknights and meal prep.

Ingredients

Scale
  • 1 tablespoon avocado oil
  • 1 medium yellow onion, finely diced
  • 1 medium green bell pepper, diced
  • 3 cloves garlic, minced
  • 1 lb lean ground turkey (93% or 99% lean)
  • 2 tablespoons tomato paste
  • 2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 (14.5-ounce) can diced tomatoes (no-salt-added)
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (15-ounce) can kidney beans, rinsed and drained
  • 2 cups low-sodium chicken broth
  • 1 cup uncooked white or red quinoa
  • 2 cups water or broth (for cooking quinoa)
  • Salt and pepper to taste

Instructions

  1. Rinse 1 cup of dry quinoa in a fine-mesh strainer under cold water to remove the bitter coating.
  2. In a small saucepan, combine rinsed quinoa with 2 cups of water or broth. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes, then fluff with a fork.
  3. Heat avocado oil in a large pot or Dutch oven over medium heat. Add diced onion and green bell pepper; cook for 5 minutes until softened.
  4. Add minced garlic and cook for 1 minute until fragrant.
  5. Add ground turkey to the pot, breaking it up with a wooden spoon. Cook for 6-8 minutes until no pink remains. Drain excess fat if necessary.
  6. Stir in tomato paste and cook for 1 minute to caramelize slightly.
  7. Add chili powder, cumin, and smoked paprika. Stir constantly for 30 seconds to toast the spices.
  8. Pour in diced tomatoes (with juices), rinsed black beans, rinsed kidney beans, and chicken broth. Stir well to combine.
  9. Stir in the cooked quinoa.
  10. Bring the chili to a boil, then reduce heat to low. Cover partially and simmer for 20 minutes to allow flavors to meld and chili to thicken.
  11. Taste and season with salt and pepper. Add more broth if too thick. Serve hot.

Notes

Rinse canned beans to reduce sodium and starch. Toast spices in oil to enhance flavor. Quinoa absorbs liquid, so adjust broth consistency as needed. This recipe freezes well for up to 3 months. For a vegetarian version, swap turkey for extra beans or lentils and use vegetable broth.

Nutrition

Keywords: turkey chili, quinoa chili, healthy chili, high fiber, meal prep, quick dinner, gluten-free, dairy-free, lean protein

Find it online: https://lunafeast.com/healthy-high-fiber-turkey-chili-bowl-with-quinoa-15-min-easy/