Mediterranean Turkey and Quinoa Bowls

A robust and flavorful meal featuring seasoned ground turkey and tender chickpeas, served over fluffy quinoa with a fresh medley of crisp cucumber, juicy tomatoes, and vibrant spinach. This bowl is designed to be nutrient-dense, satisfying, and perfect for reheating.

• Prep: 25 min
• Cook: 30 min
• Total: 55 min
• Servings: 4
• Cuisine: Mediterranean
• Difficulty: Medium
• Cost: $4.46/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• High-Protein
• High-Fiber
• Low-Saturated-Fat

Tags

• stir-fry
• healthy
• comfort food
• savory

Ingredients

• 1 cup quinoa (uncooked)
• 2 cup water
• 1 tablespoon olive oil
• 1 pound ground turkey (lean)
• 1 red onion (medium, diced)
• 2 clove garlic (minced)
• 1 teaspoon dried oregano
• 0.5 teaspoon ground cumin
• 0.5 teaspoon paprika
• 0.25 teaspoon black pepper (ground)
• 0.5 teaspoon kosher salt
• 2 can chickpeas (rinsed, drained)
• 2 tablespoon lemon juice
• 1 cucumber (large, diced)
• 1 cup cherry tomatoes (halved)
• 5 ounce fresh spinach
• 0.25 cup fresh parsley (chopped)

Instructions

1. Combine 1 cup quinoa and 2 cups water or low-sodium vegetable broth in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
2. While quinoa cooks, heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add 1 pound lean ground turkey and cook, breaking it apart with a spoon, until browned, about 6-8 minutes. Drain any excess fat.
3. Add 1 diced red onion and 2 minced garlic cloves to the skillet with the turkey. Sauté for 3-4 minutes, until onion softens.
4. Stir in 1 teaspoon dried oregano, 1/2 teaspoon ground cumin, 1/2 teaspoon paprika, 1/4 teaspoon black pepper, and 1/2 teaspoon kosher salt. Cook for 1 minute more until fragrant.
5. Stir in 2 cans rinsed and drained chickpeas and 2 tablespoons lemon juice. Cook for 2-3 minutes to heat through.
6. In a large mixing bowl, combine the diced cucumber, halved cherry tomatoes, and fresh spinach.
7. Divide the cooked quinoa into four serving bowls. Top with the turkey and chickpea mixture. Add the fresh vegetable blend and garnish with 1/4 cup chopped fresh parsley before serving.

Notes

Store the cooked quinoa and turkey-chickpea mixture separately from the fresh vegetables if possible, to keep the vegetables crisp for future servings. Reheat the turkey mixture and quinoa, then add the fresh toppings.

Nutrition (per serving)

• Calories: 669
• Protein: 41.5 g
• Carbohydrates: 75.4 g
• Fat: 21.6 g
• Fiber: 14.9 g
• Sodium: 1289 mg
• Saturated Fat: 3.7 g
• Sugar: 11.8 g
• Cholesterol: 90 mg