This Smoky Red Bean & Turkey Sausage Bowl offers a delicious and healthy meal that’s quick to prepare. You’ll love this satisfying twist on a classic, perfect for a weeknight dinner or a hearty lunch. This recipe makes a fantastic addition to your collection of Healthy Bean Bowls.
Key Ingredients & Substitutions
- Smoked Turkey Sausage: You can use any pre-cooked turkey or chicken sausage you prefer.
- Canned Red Kidney Beans: Black beans or cannellini beans work well as alternatives.
- Canned Diced Tomatoes with Green Chilies (Rotel): Plain diced tomatoes with a pinch of chili powder can be substituted.
- Smoked Paprika: Essential for that smoky flavor; don’t skip it!
- Spinach: Kale or other leafy greens can be used.
Ingredients
Main Ingredients:
- 1 tablespoon olive oil
- 12 ounces smoked turkey sausage, sliced into rounds
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 (14.5 ounce) can diced tomatoes with green chilies, undrained
- 2 (15 ounce) cans red kidney beans, rinsed and drained
- 1 cup vegetable broth
- 2 cups fresh spinach
Spices:
- 1 teaspoon smoked paprika
- ½ teaspoon dried oregano
- ¼ teaspoon cayenne pepper (optional, for heat)
- Salt and black pepper to taste
Optional Toppings:
- Fresh cilantro, chopped
- A dollop of plain Greek yogurt or sour cream
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 4
- Calories per serving: Approximately 380-420 calories (varies based on ingredients)
- Tools Needed: Large skillet or Dutch oven
Step-by-Step Instructions
1. Sauté the Sausage and Aromatics
Heat the olive oil in a large skillet or Dutch oven over medium heat. Add the sliced turkey sausage and cook for 3-5 minutes, until lightly browned. Remove the sausage and set it aside, leaving any rendered fat in the pan.
2. Cook the Vegetables
Add the chopped onion to the skillet and cook until softened, about 3-4 minutes. Stir in the minced garlic, smoked paprika, oregano, and cayenne pepper (if using). Cook for another minute until fragrant.
3. Combine and Simmer
Return the turkey sausage to the skillet. Stir in the undrained diced tomatoes with green chilies, rinsed kidney beans, and vegetable broth. Bring the mixture to a gentle simmer.
4. Finish with Spinach
Reduce the heat to low, cover, and let it simmer for 5-7 minutes, allowing the flavors to meld. Stir in the fresh spinach and cook until it wilts, about 2-3 minutes. Season with salt and black pepper to your taste.
5. Serve and Enjoy
Serve your Smoky Red Bean & Turkey Sausage Bowl warm. Garnish with fresh cilantro or a dollop of Greek yogurt if you like. You’ve created a delicious and healthy meal!
Variation Ideas
- Add diced bell peppers or corn for extra vegetables.
- Stir in a tablespoon of adobo sauce from a can of chipotle peppers for more smoky heat.
- Serve over a small portion of brown rice or quinoa for a heartier meal.
- Top with sliced avocado for healthy fats and a creamy texture.
Storage Instructions
Store leftover Smoky Red Bean & Turkey Sausage Bowl in an airtight container in the refrigerator for up to 3-4 days. To reheat, warm gently on the stovetop over medium-low heat or in the microwave until heated through. You may need to add a splash of broth or water if it seems too thick.
Frequently Asked Questions (FAQ)
Can I make this recipe vegetarian?
Yes, you can omit the turkey sausage and add extra beans or a plant-based sausage substitute to make it vegetarian.
Is this dish spicy?
The cayenne pepper is optional; without it, the dish has a mild flavor from the diced tomatoes with green chilies. You can adjust the heat to your preference.
Can I use fresh tomatoes instead of canned?
You can, but you might need to add a bit more liquid and adjust seasonings as fresh tomatoes have a different moisture content and flavor profile.
What kind of turkey sausage should I use?
Any pre-cooked smoked turkey sausage will work well for this recipe. Look for varieties with lower sodium if you prefer.
Is this recipe freezer-friendly?
Yes, this dish freezes well. Store in airtight containers for up to 2-3 months. Thaw overnight in the refrigerator before reheating.
Can I add other vegetables?
Absolutely! Diced zucchini, mushrooms, or sweet potatoes would be delicious additions to this Healthy Bean Bowl.