Turkey-Quinoa Vegetable Bake

A flavorful and satisfying casserole featuring lean ground turkey, nutrient-rich quinoa, cannellini beans, and a vibrant medley of broccoli and spinach, all baked to perfection in a savory tomato-herb sauce.

• Prep: 20 min
• Cook: 30 min
• Total: 50 min
• Servings: 6
• Cuisine: American
• Difficulty: Easy
• Cost: $3.09/serving

Dietary

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

Tags

• one-pot
• bake
• healthy
• comfort food
• savory
• rich

Ingredients

• 1.5 pound ground turkey (lean)
• 1 tablespoon olive oil
• 1 yellow onion (medium, diced)
• 3 clove garlic (minced)
• 1 tablespoon tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon black pepper (ground)
• 4 fluid ounce low-sodium chicken broth
• 1 can cannellini beans (rinsed and drained)
• 1 cup quinoa (uncooked, rinsed)
• 2 cup water
• 4 cup broccoli florets
• 5 ounce fresh spinach
• 1 teaspoon salt

Instructions

1. Preheat your oven to 375°F (190°C).
2. Heat 1 tablespoon of olive oil in a large oven-safe skillet or Dutch oven over medium-high heat. Add the ground turkey and cook, breaking it up with a spoon, until browned. Drain any excess fat.
3. Add the diced yellow onion and minced garlic to the skillet with the cooked turkey. Sauté for 3-4 minutes until the onion is softened and translucent.
4. Stir in the tomato paste, dried oregano, dried thyme, and 1/2 teaspoon of black pepper. Cook for 1 minute, allowing the spices to become fragrant.
5. Pour in the low-sodium chicken broth and add the rinsed cannellini beans, rinsed uncooked quinoa, and 2 cups of water. Stir to combine.
6. Bring the mixture to a simmer, then reduce heat to low, cover, and cook for 15 minutes, or until most of the liquid is absorbed and the quinoa is partially cooked.
7. Stir in the broccoli florets and fresh spinach. Season with 1 teaspoon of salt. Cover again and bake in the preheated oven for 10-15 minutes, or until the broccoli is tender-crisp and the quinoa is fully cooked.
8. Remove from oven and let it rest, covered, for 5 minutes before serving.

Nutrition (per serving)

• Calories: 446
• Protein: 33 g
• Carbohydrates: 40.9 g
• Fat: 16.2 g
• Fiber: 12.2 g
• Sodium: 779 mg
• Saturated Fat: 3.5 g
• Sugar: 5 g
• Cholesterol: 90 mg