Absolutely! Here’s a full, detailed recipe for a Savory Ground Turkey & Roasted Veggie Rice Bowl — a nutritious, protein-packed meal that’s great for lunch, dinner, or meal prep.
🍽️ Savory Ground Turkey & Roasted Veggie Rice Bowl
✅ Servings: 4
🕒 Prep Time: 20 minutes
⏳ Cook Time: 30–35 minutes
🥡 Great for meal prep
📝 Ingredients:
🔹 For the Ground Turkey:
- 1 lb (450g) lean ground turkey
- 1 tbsp olive oil
- 1 small onion, finely diced
- 2–3 garlic cloves, minced
- 2 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 1 tbsp tomato paste
- 1 tsp smoked paprika
- 1 tsp ground cumin
- ½ tsp black pepper
- Salt to taste
- Optional: pinch of red pepper flakes or chili powder for heat
🔹 For the Roasted Veggies:
- 1 small zucchini, sliced
- 1 red bell pepper, diced
- 1 cup broccoli florets
- 1 carrot, sliced into thin rounds or matchsticks
- 2 tbsp olive oil
- ½ tsp garlic powder
- ½ tsp smoked paprika
- Salt and pepper to taste
🔹 For the Rice Base:
- 2 cups cooked brown rice, white rice, or quinoa
- Optional: season with a splash of soy sauce, lime juice, or chopped cilantro
🔹 Toppings (optional but recommended):
- Sliced green onions
- Sesame seeds
- Avocado slices
- Sriracha or spicy mayo
- Lime wedges
- Pickled red onions
🔪 Instructions:
Step 1: Roast the Vegetables
- Preheat oven to 425°F (220°C).
- Toss zucchini, bell pepper, broccoli, and carrots with olive oil, garlic powder, smoked paprika, salt, and pepper.
- Spread on a baking sheet in a single layer.
- Roast for 20–25 minutes, flipping halfway, until tender and slightly caramelized.
Step 2: Cook the Ground Turkey
- While veggies roast, heat olive oil in a large skillet over medium heat.
- Add diced onion and cook for 3–4 minutes until soft.
- Add garlic and sauté for 30 seconds until fragrant.
- Add ground turkey. Break it up with a spoon and cook until browned and no longer pink.
- Stir in tomato paste, soy sauce, paprika, cumin, pepper, and optional chili flakes.
- Simmer for 3–5 minutes until well combined and flavorful. Taste and adjust seasoning.
Step 3: Assemble the Bowls
- Start with a base of warm rice or quinoa.
- Top with a generous scoop of savory ground turkey.
- Add a portion of roasted veggies.
- Finish with toppings like green onions, avocado, sesame seeds, or sauce of choice.
🧊 Meal Prep Tips:
- Store in airtight containers for up to 4 days in the fridge.
- Keep sauces (e.g., sriracha mayo or lime) separate until ready to eat.
- Great for freezing (freeze turkey and rice separately for best texture).
🔄 Variations & Substitutions:
| Ingredient | Substitution / Note |
|---|---|
| Ground turkey | Ground chicken, beef, tofu, or lentils |
| Veggies | Cauliflower, sweet potatoes, asparagus |
| Rice base | Quinoa, cauliflower rice, farro |
| Soy sauce | Coconut aminos or tamari |
| Tomato paste | Ketchup or omit for a lighter flavor |
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