Mediterranean Spiced Ground Turkey & Chickpea Bowls

A robust and savory bowl featuring lean ground turkey and fiber-rich chickpeas, simmered with aromatic vegetables and herbs, served over fluffy brown rice. Perfect for meal prepping with bold, authentic flavors.

• Prep: 20 min
• Cook: 35 min
• Total: 55 min
• Servings: 3
• Cuisine: Mediterranean
• Difficulty: Easy
• Cost: $4.57/serving

Dietary

• Low-Sugar
• Low-Sodium
• High-Fiber
• High-Protein
• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free

Tags

• one-pot
• sauté
• healthy
• comfort food
• budget-friendly
• savory

Ingredients

• 1 tablespoon olive oil
• 1 pound ground turkey (93% lean)
• 1 yellow onion (medium, diced)
• 4 clove garlic (minced)
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1 can chickpeas (15-ounce, no-salt-added, rinsed and drained)
• 1 zucchini (medium, diced)
• 1 carrot (medium, sliced)
• 5 ounce fresh spinach
• 1 cup crushed tomatoes (no-salt-added)
• 0.5 cup water
• 1 cup brown rice (uncooked)
• 2 tablespoon fresh cilantro (chopped, for garnish)
• 0.25 teaspoon red pepper flakes (for garnish)

Instructions

1. Heat olive oil in a large skillet or Dutch oven over medium-high heat. Add ground turkey and cook, breaking it apart with a spoon, until browned, about 5-7 minutes. Drain any excess fat.
2. Add yellow onion and minced garlic to the skillet. Cook, stirring, until the onion softens, about 3-4 minutes.
3. Stir in dried oregano and ground cumin, cooking for 30 seconds until fragrant.
4. Add rinsed chickpeas, diced zucchini, sliced carrot, no-salt-added crushed tomatoes, and water to the skillet. Bring to a simmer.
5. Reduce heat to medium-low, cover, and let simmer for 15 minutes, or until vegetables are tender, stirring occasionally.
6. While the turkey mixture simmers, cook brown rice according to package directions. Typically, combine 1 cup brown rice with 2 cups water in a pot, bring to a boil, then reduce heat, cover, and simmer for 25-30 minutes, until water is absorbed.
7. Stir fresh spinach into the turkey mixture until wilted, about 2 minutes.
8. To serve, divide cooked brown rice among three bowls. Top with the turkey and chickpea mixture. Garnish with fresh cilantro and red pepper flakes, if desired.

Nutrition (per serving)

• Calories: 819
• Protein: 47.1 g
• Carbohydrates: 99.8 g
• Fat: 22.7 g
• Fiber: 16.2 g
• Sodium: 1209 mg
• Saturated Fat: 4.8 g
• Sugar: 13.8 g
• Cholesterol: 121 mg