Make a Hearty One Pot Meal with Ground Turkey, Rice and Beans

by

Ground turkey with rice and beans makes for a delicious, nutritious, and budget-friendly one pot meal. This combination of ingredients creates a dish that is packed with protein, fiber, and flavor.

Why Cook Ground Turkey with Rice and Beans?

There are many great reasons to make ground turkey the star of your one pot meal:

  • ** Lean and Versatile Protein** – Ground turkey provides a lean protein option that takes well to spices and seasoning. It has a mild flavor that pairs nicely with rice and beans.

  • Budget-Friendly – Buying ground turkey in bulk can be an affordable way to get plenty of protein. Paired with inexpensive rice and canned beans, you’ve got a nutritious dinner that won’t break the bank.

  • Healthy Fats – Unlike leaner meats like chicken breast, ground turkey provides heart-healthy monounsaturated and polyunsaturated fats. This gives more flavor and satisfaction.

  • Fiber and Complex Carbs – The combination of rice, beans, veggies and spices offers a balanced meal with protein, fiber, and energizing carbs. This mix helps you feel full and satisfied.

  • Easy One Pot Meal – Cooking everything together in one pot means easy prep and minimal cleanup. Ground turkey cooks quickly, making this doable even on busy weeknights.

  • Fun Flavor Combinations – From Mexican-style to Italian-inspired the seasonings you add can give this basic formula so many tasty twists.

Tips for Cooking Ground Turkey for Maximum Flavor

Ground turkey might get a bad rap for being bland and boring, but it doesn’t have to be. Here are some tips for making sure your ground turkey dish is bursting with flavor:

  • Season Well – Don’t be shy with seasonings like garlic, onion powder, herbs, spices, etc. Ground turkey needs strong flavors.

  • Sear Properly – Browning the meat well in batches builds a flavorful fond in the pot. Be patient and let it get nice and browned.

  • Use Aroma – Cook up aromatics like garlic and onion first, then add ground turkey to absorb those flavors.

  • Splash Acids – A splash of lemon juice, wine, or vinegar at the end brightens flavor. Apple cider vinegar is perfect.

  • Mix and Match – For variety, use different ground meats like turkey, chicken, pork or beef in your one pot meals.

Ground Turkey Rice and Bean Recipe Inspiration

Ground turkey meshes beautifully with so many flavors and ingredients. Here are just a few recipe ideas to spark your imagination:

Mexican Ground Turkey, Rice and Beans

Season ground turkey with cumin, chili powder, garlic, and oregano. Add beans, rice, salsa, bell peppers, corn, etc. Garnish with avocado, cheese, cilantro.

Italian Ground Turkey and Beans with Parmesan

Cook ground turkey in tomato sauce seasoned with Italian herbs. Mix with beans, rice, spinach. Top with parmesan.

Turkey Jambalaya

Make it spicy with ground turkey, rice, peppers, onions, Creole seasoning. Cook in broth and tomatoes.

Thai Coconut Curry Turkey and Rice

Saute ground turkey and veggies in red curry paste and coconut milk. Serve over rice.

Turkey Chili

Cook spiced ground turkey and beans in tomato sauce. Ladle over rice. Top with cheese, onions, etc.

BBQ Ground Turkey and Beans

Whisk ketchup, vinegar, Worcestershire, spices for quick barbecue sauce. Simmer ground turkey and beans in sauce.

Step-by-Step Instructions for Cooking One Pot Ground Turkey, Rice and Beans

Follow these simple steps for an easy and tasty one pot meal:

Ingredients:

  • 1 lb ground turkey
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 tbsp olive oil
  • 1 can kidney beans, drained and rinsed
  • 1 cup uncooked rice
  • 1 14oz can diced tomatoes
  • 2 cups chicken or vegetable broth
  • 1 tsp each: chili powder, cumin, oregano
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a large pot over medium heat. Add onion and cook 2-3 minutes until softened. Add garlic and cook 30 seconds more.

  2. Add ground turkey to pot. Cook about 5 minutes, breaking up chunks with a spoon, until no pink remains.

  3. Season turkey with salt, pepper, chili powder, cumin and oregano. Stir to coat evenly with spices. Cook 2 minutes.

  4. Add uncooked rice and cans of beans and diced tomatoes, including juices from cans. Pour in broth.

  5. Bring mixture to a boil. Then reduce heat to low, cover pot with lid, and simmer for 20-25 minutes until rice is cooked through.

  6. Remove pot from heat and let sit covered for 5 minutes before serving. Fluff with a fork. Season to taste.

Optional additions: Mix in vegetables like peppers, spinach, etc. Garnish with avocado, cheese, Greek yogurt, etc. Enjoy this budget-friendly healthy one pot meal!

So try whipping up a batch of ground turkey, rice and beans for an easy, filling and nourishing dinner. The flavor combos are endless, so have fun with spices and make it your own! This balanced meal offers a lean protein, complex carbs, and fiber for sustained energy.

ground turkey with rice and beans

White rice is swapped out for brown in our healthier version of this classic Latin American dish. Protein-rich ground turkey turns it into a complete meal.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

We independently source all of the products that we feature on cleaneatingmag. com. If you click on one of the links on our site and then buy something, we may get a small commission. This helps pay for our work.

  • 1 tbsp olive oil
  • 1 small yellow onion, finely chopped
  • 3 cloves garlic, minced
  • 1 lb lean ground turkey
  • 1 tsp ground cumin (TRY: Simply Organic Ground Cumin)
  • 1 tsp dried oregano (TRY: Simply Organic Oregano)
  • 1/2 tsp freshly ground black pepper (TRY Simply Organic Ground Black Pepper)
  • 1/4 tsp sea salt
  • 1 poblano pepper, seeded and diced
  • 1 red bell pepper, seeded and diced
  • 2 tbsp unsalted tomato paste
  • 1 tbsp red wine vinegar
  • 2 cups of black beans from a can that is free of BPA and salt, drained and rinsed (TRY Eden Organic Black Beans No Salt Added)
  • 1 1/2cups low-sodium chicken broth
  • 1 cup brown rice
  • Juice of 1 large lime, plus lime wedges for garnish
  • Melt the butter in a big, deep pan with a lid that fits tightly over medium-high heat. Add the onion and stir it around a lot while cooking for 4 to 5 minutes, until it turns clear. Add garlic and cook, stirring constantly, until fragrant, 1 minute. Add the turkey, cumin, oregano, black pepper, and salt. Cook, stirring often, for about 5 to 7 minutes, or until the turkey is well browned. Add the poblano and bell peppers and stir them around a few times to make them slightly soft. This should take about two minutes.
  • Move the turkey mixture to the sides of the pan and add the tomato paste and vinegar to the middle. Cook, stirring all the time, for 20 to 30 seconds. Mix the beans, broth, rice, lime juice, and 1/2 cup of water together after adding them. Bring to a boil, then turn down the heat and cover. Simmer for about 45 minutes, or until the rice is soft. Let stand 5 minutes before serving. Serve with lime wedges.
  • Serving Size 1 1/2 cups
  • Calories 363
  • Carbohydrate Content 45 g
  • Cholesterol Content 56 mg
  • Fat Content 10 g
  • Fiber Content 8 g
  • Protein Content 24 g
  • Saturated Fat Content 2 g
  • Sodium Content 158 mg
  • Sugar Content 2 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g

Hearty Beans & Rice (with ground turkey)

FAQ

Is it healthy to eat rice and beans together?

Rice and beans is always a winning combination, because together they form a complete protein. There are nine ‘essential’ amino acids (the parts of protein that we have to get from our food, since our bodies can’t produce them on their own), and together, rice and beans give us all nine.

What can I add to ground turkey to make it taste better?

How do you add flavor to ground turkey? Turkey meat can be flavored with easy ingredients like kosher salt and pepper, bell peppers, garlic powder, and olive oil. If you’re cooking meat, specifically turkey taco meat, hot sauce and enchilada sauce are your best mates.

When not to cook ground turkey?

The meat color becomes dull as time passes, which is normal. However, if the meat has a brown, gray or yellow or green hue, you will want to part ways with it. It is also ready for the trash can if you can see visible mold on the meat.

Can you eat ground turkey with rice & green beans?

The ground turkey is a source of lean protein, and the rice and green beans provide complex carbohydrates and essential vitamins. Not to mention, it’s incredibly easy to make. Simply brown the ground turkey in a skillet, add some rice and green beans, and you’re done. Plus, it’s versatile enough to be adapted to whatever you have on hand.

Is ground turkey rice & beans gluten free?

Please read my privacy policy. This one pot Ground Turkey, Rice and Beans is a healthy ground turkey skillet recipe made in one pot, with ground turkey, rice, and kidney beans. It is spiced with bell peppers and cumin and is naturally Gluten-free.

How do you cook a ground turkey?

Sauté the turkey and onion. Add the ground turkey and onion to a nonstick skillet with the olive oil. Brown the turkey, breaking it up into small crumbles, cooking until no pink remains and onion is soft. Drain off the grease. Add in the garlic and cook until fragrant, then season with a touch of salt and pepper.

Can you make ground turkey with rice before cooking?

Yes, you can make this ground turkey with rice beforehand. It stays good in the fridge for a few days, so you can either cook it the day before and reheat it for a few minutes in the oven/microwave. Or, once cooked, you can freeze the recipe, let it thaw overnight, and then reheat it in the oven.

How do you cook ground turkey in a taco rice meal?

For more evenly cooked meat, be sure to break up the ground turkey on low/medium heat with rapeseed or olive oil before increasing the temp to medium/high heat for this taco rice meal. Skip the red pepper flakes/cayenne pepper for less heat If you have a low heat tolerance, you can easily lessen the heat ground turkey meals like this one.

What kind of rice do you use to cook a Turkey?

Onion & Garlic – For aromatics and great flavor. Olive oil – Used to sauté the onion and turkey. Rice – Dry uncooked short grained white rice is used. Long grained white rice is also fine. (See note below regarding brown rice.) Green beans – Fresh cut green beans are our vegetable of choice for this dish.

Leave a Comment