Protein Black Beans & Rice with Turkey Sausage (Print Version)
Hearty black beans and rice with savory turkey sausage makes a quick, protein-rich meal. A flavorful and satisfying dinner for any night of the week.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 25 Minutes minutes
Total Time: 40 minutes
Servings: 4 Servings
Difficulty: Beginner
Cuisine: Latin American
Dietary: Gluten-Free, Dairy-Free
# Ingredients:
→ Savory Sizzle & Protein
01 -
1 tbsp olive oil
02 -
1 lb ground turkey sausage
03 -
1 medium yellow onion, diced
04 -
1 green bell pepper, diced
05 -
3 cloves garlic, minced
→ Hearty Bean & Grain Base
06 -
1 (15-ounce) can black beans, rinsed and drained
07 -
1 1/2 cups long-grain white rice
08 -
3 cups low-sodium chicken broth
→ Latin Flavor Boosters
09 -
1 tsp ground cumin
10 -
1/2 tsp dried oregano
11 -
1/2 tsp chili powder
12 -
Salt and black pepper to taste
→ Fresh Zest & Garnish
13 -
1/4 cup fresh cilantro, chopped
14 -
1 lime, cut into wedges, for serving
# Instructions:
01 -
Heat 1 tbsp olive oil in a large pot or Dutch oven over medium-high heat. Add 1 lb ground turkey sausage, breaking it up with a spoon. Cook until browned, about 5-7 minutes. Drain any excess fat. This is the first step to your delicious Protein-Packed Black Beans and Rice with Turkey Sausage.
02 -
Add 1 medium yellow onion, diced, and 1 green bell pepper, diced, to the pot with the turkey sausage. Cook until softened, about 5-7 minutes. Stir in 3 cloves garlic, minced, and cook for another minute until fragrant.
03 -
Stir in 1 1/2 cups long-grain white rice, 1 (15-ounce) can black beans (rinsed and drained), 3 cups low-sodium chicken broth, 1 tsp ground cumin, 1/2 tsp dried oregano, and 1/2 tsp chili powder. Season generously with salt and black pepper to taste.
04 -
Bring the mixture to a boil, then reduce heat to low, cover the pot, and simmer for 18-20 minutes, or until the liquid is absorbed and the rice is tender. Avoid lifting the lid during this time to ensure proper cooking of your Protein-Packed Black Beans and Rice with Turkey Sausage.
05 -
Once the rice is cooked, remove the pot from the heat and let it rest, covered, for 5 minutes. This allows the steam to finish cooking the rice and ensures a perfect texture. Fluff the Protein-Packed Black Beans and Rice with Turkey Sausage gently with a fork before serving.
06 -
Stir in 1/4 cup fresh cilantro, chopped. Serve immediately, garnished with 1 lime, cut into wedges, for a bright, zesty finish. Enjoy this hearty and flavorful meal!
# Notes:
01 -
For a spicier kick, add a pinch of red pepper flakes with the other spices, or use a hot turkey sausage instead of plain ground turkey sausage.
02 -
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave.
03 -
This dish is fantastic on its own, but also pairs well with a simple side salad or a dollop of sour cream or Greek yogurt.
04 -
While long-grain white rice is specified, you can experiment with brown rice, though cooking time and liquid amounts may need adjustment.
# Tools You'll Need:
01 -
Large skillet
02 -
Saucepan
03 -
Cutting board
04 -
Chef's knife
05 -
Measuring cups
06 -
Measuring spoons
07 -
Can opener
08 -
Colander
# Nutrition Facts (Per Serving):
Calories: 572 kcal
Total Fat: 14 g
Total Carbohydrate: 76 g
Protein: 31 g