Save Experience a wholesome and flavorful meal with this Ground Turkey Bowl. This dish combines perfectly seasoned lean turkey with a colorful medley of roasted vegetables and hearty whole grains like brown rice or quinoa. It is a simple, high-protein, and dairy-free option that brings together fresh ingredients for a satisfying American-style dinner.
Save This recipe is designed for ease and efficiency, making it an ideal choice for busy weeknights or a structured meal-prep routine. By roasting the vegetables while the grains simmer, you can have a complete, nutrient-dense meal ready in just 45 minutes.
Ingredients
- Protein: 1 lb (450 g) ground turkey, 1 tbsp olive oil, 1 tsp smoked paprika, 1 tsp ground cumin, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/4 tsp chili flakes (optional), salt and freshly ground black pepper.
- Vegetables: 1 medium red bell pepper (diced), 1 medium zucchini (diced), 1 medium red onion (diced), 1 cup (150 g) cherry tomatoes (halved), 2 cups (150 g) broccoli florets, 1 tbsp olive oil, salt and pepper.
- Grains: 1 cup (185 g) brown rice or quinoa (uncooked), 2 cups (480 ml) water or low-sodium chicken broth, pinch of salt.
- Garnish (optional): 1/4 cup (10 g) fresh cilantro or parsley (chopped), 1/2 avocado (sliced), lime wedges.
Instructions
- Step 1
- Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
- Step 2
- In a large bowl, toss the bell pepper, zucchini, red onion, cherry tomatoes, and broccoli with 1 tbsp olive oil, salt, and pepper. Spread evenly on the prepared baking sheet.
- Step 3
- Roast the vegetables for 20–25 minutes, stirring halfway, until tender and slightly caramelized.
- Step 4
- Rinse the rice or quinoa under cold water. In a saucepan, combine grains, water (or broth), and a pinch of salt. Bring to a boil, reduce heat, cover, and simmer (15–20 minutes for rice or 12–15 minutes for quinoa) until liquid is absorbed. Fluff with a fork.
- Step 5
- Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add ground turkey, breaking it up with a spatula.
- Step 6
- Sprinkle in smoked paprika, cumin, garlic powder, onion powder, chili flakes (if using), salt, and pepper. Stir well and cook for 6–8 minutes, until turkey is browned and cooked through.
- Step 7
- To assemble, divide the grains among four bowls. Top each with a portion of seasoned turkey and roasted vegetables.
- Step 8
- Garnish with fresh cilantro or parsley, avocado slices, and a wedge of lime, if desired.
Zusatztipps für die Zubereitung
To ensure the best texture, use any seasonal vegetables you enjoy. Always make sure to spread the vegetables in a single layer on the baking sheet to achieve a nice caramelization rather than steaming them. If using quinoa, rinsing it thoroughly before cooking helps remove any naturally occurring bitterness.
Varianten und Anpassungen
You can easily substitute ground chicken or plant-based crumbles for the turkey if preferred. For those who are not strictly dairy-free, adding feta cheese or a dollop of Greek yogurt can provide extra richness and a tangy finish to the bowl.
Serviervorschläge
For an extra layer of flavor, drizzle the bowls with tahini or your favorite hot sauce before serving. These bowls are delicious served warm, and the components hold up well in the refrigerator, making them an excellent healthy lunch option for the following day.
Save This Ground Turkey Bowl is a vibrant and nutritious way to enjoy a balanced meal. With its high protein content and rich flavors from roasted vegetables and spices, it is sure to become a staple in your healthy cooking repertoire.
Recipe FAQ
- → Can I use other proteins instead of ground turkey?
Yes, ground chicken or plant-based crumbles work well as substitutes. Adjust cooking time slightly if needed based on the protein you choose.
- → What vegetables work best in this bowl?
Bell peppers, zucchini, red onion, cherry tomatoes, and broccoli roast beautifully together. You can swap in seasonal vegetables like sweet potatoes, cauliflower, or green beans based on preference.
- → Which grain is better—brown rice or quinoa?
Both are excellent choices. Brown rice takes slightly longer to cook and has a nuttier flavor, while quinoa cooks faster and offers more protein per serving.
- → How long do leftovers keep?
Store assembled bowls in the refrigerator for up to 4 days. Keep garnishes like avocado and lime separate and add them fresh when serving.
- → Can I make this ahead for meal prep?
Absolutely. Cook the turkey, vegetables, and grains in advance. Store components separately in airtight containers and assemble bowls throughout the week for quick lunches or dinners.
- → What toppings add extra flavor?
Fresh cilantro or parsley, sliced avocado, and lime wedges add brightness. You can also drizzle with tahini, hot sauce, or add a dollop of Greek yogurt for creaminess.