Consuming lean meats in combination with a variety of vegetables, herbs and spices can improve digestion and the absorption of many nutrients. This flexible and nutritious recipe allows you to enjoy the multitude of vegetables available to you, whether they be found at your local farmers market or from your grocery store. Select vegetables you love or try something new, either way, the result will be good for your body’s health and overall wellbeing.
Preparation time: 30 minutes +overnight if using dry beans
Yield: 8 – 10 Cups
- 1-1/2 cups dry pinto beans, cooked or (2) 14-ounce cans
- 1 pound ground turkey or ground chicken
- 4 cups vegetables such as squash, broccoli, cauliflower, carrots, turnips, beets
- 6 ounce can tomato paste
- 2 cups onions, chopped small
- 1-1/2 cups celery, chopped small
- 2 cups tomatoes, chopped small
- 2 garlic cloves, minced
- 2 cups chicken or vegetable broth
- 2 tablespoons olive or avocado oil
- 3 tablespoons fresh oregano, thyme, basil or combination, chopped fine or 1 tablespoon dried
- 1/4 cup fresh parsley, chopped
- 1 tablespoon cumin powder
- 1/2 tablespoon chili powder
- 1 tablespoon smoked paprika
- 1 teaspoon salt
- 1 tablespoon lime or lemon juice
1/4 cup cilantro, chopped
1 cup fresh or canned corn kernels
Greek yogurt (plain), sour cream, crème fraiche, cilantro, parsley, chopped avocados
Preparation if using dry pinto beans (night before cooking):
Rinse pinto beans under cool water. Place in a medium bowl and cover with room temperature water (about 2” above beans) Add a splash of apple cider vinegar or lemon juice to the water, stir, cover loosely with a towel. Let sit overnight, or a minimum of 7-8 hours.
Preparation (the next day):
Preheat oven to 375’. Chop the vegetables into bite size pieces, add to mixing bowl and combine with the seasonings of your choice, such as oregano, thyme, basil. Salt and pepper to taste. Place on baking sheet into oven and roast for approximately 8 minutes or when fork tender. Note: Beets will require additional time. Set vegetables aside.
In a large sauté’ or frying pan, heat the olive oi. Add the onion, celery and garlic and cook under low to medium heat for 3-4 minutes, stirring occasionally. Adjust heat to prevent burning. Add the cumin, chili powder and smoked paprika and stir to combine. Continue cooking for 2-3 minutes until fragrances emerge. If vegetables become dry add a small amount of broth and stir.
Add the ground turkey or chicken, breaking up the meat and cook for another 4-5 minutes. Add broth, tomato paste, chopped tomatoes and cooked or canned pinto beans. Add corn kernels if desired.
Stir and slowly bring to a boil, then reduce heat and simmer for 10 minutes, or until the turkey is cooked thoroughly. Fold in the vegetables, parsley, salt and citrus juice. If desired, add cilantro. Let cool slightly and taste, adding additional seasonings if needed.