Rich, smoky, and just a little bit spicy, this Southwestern-Style Smoked Turkey Sausage and Rice Bowl is the kind of meal that is warm and hearty with just a bit of a spicy kick. It’s the kind of meal you curl up with at the end of a long day.
The smoky turkey kielbasa, sweet bell peppers, tender brown rice, black beans, and pops of corn all simmer together with warm Southwestern spices, creating bold flavor in every bite.
It’s a colorful, flavor-packed dinner that comes together in just one pan (yes, one!) and is ready in about 45 minutes, with most of that time hands-off while it gently simmers.
Beyond the flavor and convenience, this bowl is also working behind the scenes to support your health.
Between the brown rice, black beans, bell peppers, and corn, this meal provides 6g of fiber or over 20% of your daily recommended intake.
Fiber is a nutrient that 95% of us don’t get enough of, yet it helps support our heart and brain health, helps keep our blood sugar stable, and supports our digestive tract. All things that become even more important as we age.
Hi, I’m Laura, a Registered Dietitian and Culinary Nutritionist, and I love sharing flavor-filled recipes that are satisfying and help support a healthy, vibrant lifestyle as we age.
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What You Need to Make It
Turkey Kielbasa
Turkey kielbasa has 8-10 fewer grams of fat than regular kielbasa and 2g of saturated fat vs. 5g in regular kielbasa without losing any of the traditional kielbasa flavor. You can use another smoked sausage in place of kielbasa if you can’t find it.
Brown Rice
Long-grain brown rice is my choice for this dish. It does take longer to cook, but it is worth it for the extra flavor it soaks up as it simmers.
Corn
Canned, frozen, or fresh corn kernels will work in this. Use what you have, but if it isn’t fresh corn season, canned and frozen are better options. For an added smoky flavor, try fire-roasted canned corn!
Black Beans
Canned black beans are ideal. Look for low-sodium or sodium-reduced beans and then rinse and drain them well.
Onions and Garlic
Always a good place to start. Sautéed sweet onions and garlic add sweet, savory notes. Sautéing them cuts the bitterness in the garlic and brings out the sweetness of the onions.
Chicken Broth
Chicken or vegetable broth adds a bit more savoriness to this dish. I recommend low-sodium or reduced-sodium broth whenever possible. If you don’t have broth on hand, water will also work. The rice won’t be quite as flavorful, but still delicious!
Bell Peppers
I used a trio of chopped bell peppers. The color they add really makes this dish pop, but I love them for the hint of sweetness they also add to the dish.
Fire Roasted Tomatoes
A pantry staple I always have on hand are canned fire-roasted tomatoes. Canned tomatoes are packed at their peak of ripeness, so they are full of flavor, and the fire roasting gives this a smoky boost beyond the kielbasa and spices.
If you don’t have fire-roasted tomatoes, regular diced tomatoes will work. You could add a dash of liquid smoke to get a bit more smokiness if you like.
Spices
Smoked paprika, chili powder, and a bit of kosher salt give this dish its southwestern feel and just a bit of zesty kick. If you like it spicier, a dash of red pepper flakes would be a nice addition.
Parsley, Avocado, and Lime
Garnish this dish with a bit of chopped parsley (or cilantro if you have it), some lime wedges to squeeze over top, and avocado slices on the side.
Olive Oil (not shown)
Olive oil is used to saute the onions and garlic.
How to Make the Turkey Sausage and Rice Bowl
Step 1
Start by sauteeing the onions and garlic in olive oil in a large saute pan. (You’ll want to use a large pan because everything cooks in it!) Add the dry rice and toss it to coat it with the oil. Then stir in the spices and let it “toast” for a minute or so. Just until you start to really smell the smokiness of the spices.
Step 2
Add the chicken broth, peppers, corn, beans, sausage, and tomatoes. Stir to combine.
Step 3
Bring the mixture to a boil. Cover the pan and reduce the heat to a simmer, and let it cook for 30 minutes. Stir it occasionally but otherwise keep it covered. It is done when the rice is tender, and the liquid is absorbed.
Step 4
Scoop it into bowls and serve it with sliced avocado, lime wedge,s and chopped parsley or cilantro.
A crisp Sauvignon Blanc or Pinot Grigio would go perfectly with this!
Variations
- In place of kielbasa, another smoked sausage would work. Smoked chicken, pork, or beef sausage would also be fine.
- To boost fiber and protein, use a quinoa and rice blend in place of brown rice.
- Swap pinto or kidney beans for black beans.
Storage Tips
You can store leftovers in the refrigerator for a couple of days or freeze them in individual or double portions to enjoy later. ( I love these silicon freezer cubes)
Thaw it in the refrigerator overnight and reheat it in an oven-safe dish at 350°F for 20-30 minutes, or until it reaches an internal temperature of 165°F.
Other Recipes You Will Love
If you love this recipe, here are a few other casserole and bowl recipes you might enjoy.
Salmon Casserole with Brown and Wild Rice
Ancient Grain Bowl with Farro and Roasted Chicken
Chicken Orzo with Sundried Tomatoes
Southwestern Turkey Sausage Rice Bowl
Equipment
- 1 Saute pan
- 1 Measuring cups
Ingredients
- 2 tsp Extra Virgin Olive Oil
- ½ medium sweet onion chopped
- 2 garlic clove chopped
- 1 cup brown rice
- 1 tsp smoked paprika
- 1 tsp chili powder
- ¼ tsp kosher salt
- 2 cups chicken broth, low-sodium or reduced-sodium
- 1 14.5 oz can fire-roasted diced tomatoes do not drain
- 1 cup yellow corn canned, frozen, or fresh
- 1 cup black beans, reduced sodium drained and rinsed
- 1 ½ cups diced bell peppers red, yellow, and green
- 1 13 oz package turkey kielbasa, sliced into 1-inch rounds or other smoked sausage
- 2 tbsp chopped parsley or cilantro
- 1 avocado, sliced
- 1 lime, cut into wedges
Instructions
- Heat olive oil in a large saute pan or Dutch oven over medium heat. Add the onions and saute for 3-4 minutes, until just tender. Stir in the garlic and cook for 1 minute.
- Add the dry rice to the onions and garlic and toss to coat with the oil. Stir in the paprika, chili powder, and salt and cook it, stirring for 1 minute. You should start to smell the spices.
- Add the broth, tomatoes, corn, beans, peppers, and kielbasa. Stir to combine with the rice. Allow the mixture to come to a slow boil. Turn the heat down to a simmer and cover it for about 20 minutes, stirring occasionally.
- The dish is done when all the liquid is absorbed, and the rice is tender.
- Serve with chopped parsley or cilantro, sliced avocado, and lime wedges.
