Warm Spiced Turkey and Vegetable Rice Bowls

Name: Warm Spiced Turkey and Vegetable Rice Bowls
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: Indian
Ingredients: 1 tablespoon olive oil; 1 pound ground turkey; 0.5 yellow onion (medium, diced); 2 clove garlic (minced); 1 teaspoon fresh ginger (minced); 1 teaspoon ground cumin; 1 teaspoon ground coriander; 0.5 teaspoon turmeric powder; 0.5 teaspoon paprika; 0.5 teaspoon salt; 0.25 teaspoon black pepper; 14.5 ounce diced tomatoes (undrained, gluten-free); 0.5 cup chicken broth (gluten-free); 0.25 cup light cream; 1 cup green beans (trimmed); 1 cup broccoli florets; 1 cup basmati rice (uncooked); 0.5 cup green cabbage (shredded); 2 tablespoon fresh cilantro (chopped)

A flavorful and quick meal featuring seasoned ground turkey simmered in a light, creamy sauce with tender green beans and broccoli, served over fluffy basmati rice and topped with fresh shredded cabbage for a delightful crunch.

Prep: 10 min
Cook: 20 min
Total: 30 min
Servings: 2
Cuisine: Indian
Difficulty: Easy
Cost: $5.62/serving

Dietary

Gluten-Free
Nut-Free
Soy-Free
High-Protein
High-Fiber

Ingredients

1 tablespoon olive oil
1 pound ground turkey
0.5 yellow onion (medium, diced)
2 clove garlic (minced)
1 teaspoon fresh ginger (minced)
1 teaspoon ground cumin
1 teaspoon ground coriander
0.5 teaspoon turmeric powder
0.5 teaspoon paprika
0.5 teaspoon salt
0.25 teaspoon black pepper
14.5 ounce diced tomatoes (undrained, gluten-free)
0.5 cup chicken broth (gluten-free)
0.25 cup light cream
1 cup green beans (trimmed)
1 cup broccoli florets
1 cup basmati rice (uncooked)
0.5 cup green cabbage (shredded)
2 tablespoon fresh cilantro (chopped)

Instructions

First, prepare the basmati rice: combine 1 cup basmati rice with 1 1/2 cups water in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 12-15 minutes, or until all water is absorbed. Fluff with a fork and set aside.
While the rice cooks, heat 1 tablespoon olive oil in a large skillet or non-stick pan over medium-high heat. Add 1 pound ground turkey and cook, breaking it up with a spoon, until browned, about 5 minutes.
Drain any excess fat from the turkey. Add 1/2 diced yellow onion, 2 minced cloves garlic, and 1 teaspoon minced fresh ginger to the skillet. Sauté for 3-4 minutes, until the onion softens.
Stir in 1 teaspoon ground cumin, 1 teaspoon ground coriander, 1/2 teaspoon turmeric powder, 1/2 teaspoon paprika, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Cook for 1 minute, stirring constantly, until fragrant.
Pour in 1 can diced tomatoes and 1/2 cup gluten-free chicken broth. Bring the mixture to a simmer, then stir in 1/4 cup light cream.
Add 1 cup trimmed fresh green beans and 1 cup broccoli florets to the skillet. Cover and cook for 5-7 minutes, or until the vegetables are tender-crisp.
Serve the warm spiced turkey and vegetable mixture over the cooked basmati rice. Top each bowl with 1/2 cup shredded green cabbage and a sprinkle of chopped fresh cilantro, if desired.

Notes

This recipe works well with brown basmati rice if you have extra time for cooking it. Adjust the spice level to your preference by adding a pinch of cayenne pepper for extra heat. Leftovers store well in an airtight container for up to 3 days and reheat nicely in the microwave.

Nutrition (per serving)

Calories: 595
Protein: 53.2 g
Carbohydrates: 54.3 g
Fat: 19.8 g
Fiber: 11.2 g
Sodium: 780 mg
Saturated Fat: 6.1 g
Sugar: 12.5 g
Cholesterol: 136 mg