Turkey-Broccoli-Black Bean Stir-Fry

Takeout tastes good, but doesn’t always feel so great after. This make-at-home stir-fry serves up similar flavors with a powerful punch of protein, fiber, vitamins, and minerals. Use low-sodium soy sauce for a delicious and savory dinner you won’t feel badly about.

Yield: 4 servings

Time: 45-50 minutes


  • 1 cup uncooked brown rice

  • 3 tablespoons olive oil, divided

  • 8 ounces ground turkey

  • 1/2 large yellow onion, thinly sliced

  • 3 cloves garlic, minced (about 1 tablespoon)

  • 1/4 cup water

  • 2 cups broccoli florets

  • 1 15.5-ounce can black beans, drained and rinsed

  • 4 tablespoons soy sauce (use gluten-free if desired or necessary)

  • 1 tablespoon maple syrup

  • 1 tablespoon apple cider vinegar

  • 1-2 teaspoons hot sauce or more to taste

  • 1 teaspoon mustard

  • Optional: sliced almonds and red pepper flakes for topping


  1. In a medium saucepan, prepare the rice according to the package directions. Be sure to set a timer, and keep the rice warm over very low heat once it is finished.

  2. While the rice is cooking, add one tablespoon of olive oil to a large skillet over medium-high heat. When the oil shimmers, add the turkey, stirring and breaking it apart into crumbles. Cook through (about four minutes).

  3. Remove the turkey from the skillet and set aside.

  4. Add one tablespoon of olive oil to the skillet over medium heat, and when the oil shimmers, add the onion. Saute the onion until translucent, then add the garlic and saute for an additional minute.

  5. Add the broccoli to the onion and garlic and stir, then gently add the water. Cook for three to four minutes, or until the broccoli is just beginning to become tender. Cook for an additional four to five minutes if cooking broccoli from frozen.

  6. Add the black beans and turkey to the vegetables and stir, warming the meat and vegetables for three to four minutes.

  7. While the meat and vegetables warm, add the soy sauce, maple syrup, vinegar, hot sauce, mustard, and last tablespoon of olive oil to a bowl and whisk vigorously.

  8. Spoon the rice onto serving plates. Add the turkey and vegetables over the rice. Top the dish with soy sauce mixture, and almonds and/or red pepper flakes if desired. Serve.

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