Savory Ground Turkey & Roasted Veggie Rice Bowl

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Savory Ground Turkey & Roasted Veggie Rice Bowl

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This Savory Ground Turkey & Roasted Veggie Rice Bowl is a wholesome, protein-packed meal that’s perfect for a quick and healthy lunch or dinner. Juicy, seasoned ground turkey pairs beautifully with roasted vegetables and fluffy rice, creating a balanced and satisfying dish. It’s easy to prepare, full of flavor, and great for meal prep!

⏱ Total Time: 30 minutes
👩‍🍳 Prep Time: 10 minutes
🔥 Cook Time: 20 minutes
🍽 Servings: 2-3

Ingredients:

For the Ground Turkey:

1 lb ground turkey

1 tbsp olive oil

3 cloves garlic, minced

1/2 onion, diced

2 tbsp soy sauce (or coconut aminos for a gluten-free option)

1 tbsp sriracha (optional, for heat)

1 tsp smoked paprika

1/2 tsp ground cumin

1/2 tsp black pepper

1/2 tsp salt

For the Roasted Veggies:

1 cup broccoli florets

1 red bell pepper, sliced

1 zucchini, sliced

1 tbsp olive oil

1/2 tsp garlic powder

1/2 tsp salt

1/2 tsp black pepper

For the Rice Bowl:

2 cups cooked brown or jasmine rice (or cauliflower rice for a low-carb option)

1/2 avocado, sliced

1 tbsp sesame seeds (for garnish)

1 green onion, chopped

1 tbsp toasted sesame oil (for extra flavor, optional)

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Instructions:

1. Roast the Veggies

  1. Preheat the oven to 400°F (200°C).
  2. Toss the broccoli, bell pepper, and zucchini with olive oil, garlic powder, salt, and black pepper.
  3. Spread them out on a baking sheet and roast for 15-18 minutes until tender and slightly crispy on the edges.

2. Cook the Ground Turkey

  1. Heat olive oil in a large skillet over medium heat.
  2. Add the diced onion and cook for 2-3 minutes until softened.
  3. Add minced garlic and cook for another 30 seconds until fragrant.
  4. Add ground turkey and break it up with a spatula. Cook until browned and no longer pink (about 6-8 minutes).
  5. Stir in soy sauce, sriracha (if using), smoked paprika, cumin, salt, and pepper. Simmer for another 2-3 minutes.

3. Assemble the Rice Bowl

  1. Divide cooked rice into bowls.
  2. Top with the roasted veggies and ground turkey.
  3. Add avocado slices and sprinkle with sesame seeds and chopped green onions.
  4. Drizzle with toasted sesame oil for extra flavor.

Enjoy your hearty and nutritious Savory Ground Turkey & Roasted Veggie Rice Bowl! 🍚✨

💡 Tips for the Best Flavor:

  • Brown the turkey well – Let it cook undisturbed for a minute or two before stirring to develop a deeper, caramelized flavor.
  • Use fresh garlic and onion – This enhances the richness of the dish compared to powdered seasonings.
  • Don’t overcrowd the veggies – Spread them out on the baking sheet to ensure they roast evenly and don’t steam.
  • Customize your seasoning – Adjust spices to your preference; a pinch of red pepper flakes or a dash of lime juice can add extra depth.
  • Make it meal-prep friendly – Store rice, turkey, and veggies separately in airtight containers and assemble fresh when ready to eat.
See also  Spinach and Feta Stuffed Phyllo Tart

🌿 Variations to Try:

  • Low-Carb Option – Swap the rice for cauliflower rice or shredded cabbage.
  • Extra Protein Boost – Add a fried or soft-boiled egg on top.
  • Different Grains – Try quinoa, farro, or couscous instead of rice for variety.
  • Alternative Veggies – Swap in sweet potatoes, carrots, asparagus, or Brussels sprouts for different flavors and textures.
  • Asian-Inspired – Add a drizzle of hoisin sauce, teriyaki sauce, or a sprinkle of furikake for extra umami.
  • Spicy Kick – Mix in some sriracha, chili crisp, or crushed red pepper flakes for heat.
  • Mediterranean Twist – Replace soy sauce with lemon juice and oregano, and add a sprinkle of feta cheese.

Q&A for Savory Ground Turkey & Roasted Veggie Rice Bowl

❓ Can I make this ahead of time?
Yes! This dish is perfect for meal prep. Store the turkey, roasted veggies, and rice separately in airtight containers in the fridge for up to 4 days. Reheat in the microwave or stovetop before serving.

❓ Can I freeze this meal?
You can freeze the ground turkey and roasted veggies separately for up to 3 months. Rice can also be frozen but may become slightly dry—reheat with a splash of water.

❓ How do I make this dish vegetarian?
Swap the ground turkey for crumbled tofu, lentils, or plant-based ground meat alternatives. Add extra seasoning for depth of flavor.

❓ What sauces go well with this bowl?

Soy sauce & sesame oil for an Asian twist

Sriracha or chili garlic sauce for spice

Lemon tahini sauce for creaminess

Greek yogurt & garlic sauce for a Mediterranean touch

See also  Easy and Healthy Greek Chicken Chopped Salad

Nutrition Information (Per Serving – Approximate)

(Based on 3 servings, using brown rice and avocado)

  • Calories: ~450
  • Protein: ~35g
  • Carbohydrates: ~45g
  • Fats: ~15g
  • Fiber: ~6g
  • Sodium: ~600mg (varies based on soy sauce and added salt)

This dish is a high-protein, balanced meal perfect for fueling your day! 💪🍚

 

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