When you want a hearty nutritious dinner but don’t have much time whipping up one-pot meals is a great solution. Combining ground turkey, rice, and beans creates a protein-packed dish with complex carbs and fiber. With minimal prep and just one pan to wash, these skillet meals are perfect for busy weeknights.
This guide will teach you how to make flavorful ground turkey, rice and bean recipes in a few easy steps. We’ll also explore the many variations so you can customize to your taste. Keep reading for pro tips on cooking times seasoning, add-ins, and more for fantastic one-pot ground turkey meals.
Benefits of Cooking Ground Turkey with Rice and Beans
There are many reasons this protein and plant-based combo makes for winning one-pot dinners:
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Nutrient-dense – Packed with protein, fiber, complex carbs, iron, and B-vitamins. Keeps you full and satisfied.
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Budget-friendly – Ground turkey, rice, beans, and veggies are inexpensive staples.
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Family-friendly – Kid-approved flavors like tacos, chili, and stuffed peppers. Adaptable for picky eaters.
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Comforting – Warming, hearty flavors perfect for chilly nights. Think pepper and cumin flavors.
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Endless variations – Swap seasonings, add-ins, protein types for something new anytime.
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Fast prep – Just browning meat, adding ingredients, and simmering hands-off.
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Easy cleanup – With only one pot to wash, cleanup is a breeze.
Choosing the Best Ground Turkey for One-Pot Meals
When buying ground turkey for skillet recipes, opt for:
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93% lean – Has enough fat for moisture and flavor vs. 99% extra lean.
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Ground breast or thigh – More fat than breast alone for juiciness. Avoid extremely lean breast.
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Unflavored – Plain ground turkey absorbs spices better than pre-seasoned meat.
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Fresh vs. frozen – Fresh works great if using soon. Thaw frozen 1-2 days in fridge before cooking.
Tips for Cooking Flavorful Ground Turkey
Browning ground turkey well and seasoning generously are key for the best flavor. Keep these tips in mind:
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Use a hot pan – Preheating promotes even browning. Nonstick skillets work well.
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Cook in batches – Avoid overcrowding the pan which steams meat.
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Stir sporadically – Let the meat brown between stirs by resisting stirring constantly.
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Season early – Salt and pepper just after browning so spices incorporate.
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Drain excess fat – Tilt pan and use a spoon to remove excess grease after cooking.
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Add aromatics – Onion, garlic, peppers, etc amp up flavor. Sauté briefly after meat.
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Splash of vinegar – A tablespoon of cider vinegar added during cooking makes turkey juicy.
Choosing the Right Beans for Turkey and Rice Recipes
Beans pair deliciously with ground turkey and rice. Some top options include:
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Black beans – Earthy, creamy beans suit Mexican flavors. Work in burrito bowls, tacos, etc.
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Kidney beans – Sturdy, meaty beans with a mild flavor. Great in chili.
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Pinto beans – Smooth, nutty beans. Perfect for Southwestern dishes.
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Cannellini beans – Creamy white beans that make turkey and rice soup rich.
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Garbanzo beans – Hold their shape well when cooked. Ideal for Mediterranean meals.
Cooking Rice to Perfection
Cooking rice properly ensures it turns out fluffy:
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Rinse rice – Washing removes excess starch for fluffier grains.
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Precise water ratio – Use about 2 parts water to 1 part rice. Example: 1 cup rice : 2 cups water.
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Simmer gently – Cook over low heat with a tight lid until liquid is absorbed, about 20 minutes.
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Keep lid on – Resist lifting the lid which releases steam needed to cook rice.
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Rest 5 minutes – Let cooked rice sit off heat, still covered, to finish steaming.
Flavorful Seasonings for Ground Turkey and Rice
Spice blends and aromatics infuse big flavor into turkey skillet meals:
- Onion powder, garlic powder
- Chili powder, cumin, oregano, cayenne
- Italian seasoning, basil, parsley
- Paprika, smoked paprika
- Salsa, taco seasoning packet
- Soy sauce, sesame oil
- Lemon juice, zest
- Salt, pepper
- Curry powder, ginger
Play around with herbs, spices, and sauces to put your own spin on each recipe!
Top Vegetable Add-Ins
Incorporate veggies to make turkey rice bowls even more nutritious. Good options include:
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Bell peppers – Red, yellow, green peppers. Chopped or sliced.
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Tomatoes – Diced, crushed, or tomato sauce/paste.
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Corn – Frozen kernels stirred in at the end.
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Peas – Frozen peas added just before serving.
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Carrots – Shredded or diced carrots.
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Zucchini – Shredded or cubed zucchini.
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Spinach – Fresh baby spinach stirred in until wilted.
Inspiring Ground Turkey, Rice, and Bean Recipes to Try
Here are some delicious flavor combos perfect for one-pot turkey dinners:
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Italian Turkey Skillet – Turkey, rice, cannellini beans, tomatoes, spinach, Italian seasoning
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Cheesy Turkey and Broccoli Rice – Turkey, rice, broccoli, cheddar cheese, onion
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Turkey Chili Mac – Turkey, macaroni, black beans, corn, chili powder
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Burrito Bowls – Turkey, rice, pinto beans, bell pepper, taco seasoning
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Jambalaya – Turkey, rice, peppers, onion, Cajun seasoning
With endless variations, you’ll never get bored cooking one-pot turkey rice meals. They make dinner a breeze any night of the week.
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.
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- 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?
What can I add to ground turkey to make it taste better?
When not to cook ground turkey?
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.