Savory Ground Turkey and Roasted Veggie Rice Bowl
This Savory Ground Turkey and Roasted Veggie Rice Bowl is a healthy, protein-packed meal that’s full of flavor and easy to customize. Juicy ground turkey is seasoned to perfection and paired with roasted vegetables over a bed of fluffy rice. It’s perfect for meal prep, quick lunches, or a satisfying dinner.
Recipe Details
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
Calories per Serving: ~550 kcal
Ingredients
For the Ground Turkey:
1 lb ground turkey (93% lean recommended)
1 tbsp olive oil
1 small onion, diced
3 cloves garlic, minced
1 tsp salt
½ tsp black pepper
1 tsp smoked paprika
½ tsp ground cumin
½ tsp red pepper flakes (optional, for spice)
2 tbsp soy sauce or coconut aminos
1 tbsp tomato paste
½ cup chicken broth
For the Roasted Vegetables:
1 small zucchini, diced
1 red bell pepper, chopped
1 cup broccoli florets
1 small carrot, sliced
1 tbsp olive oil
½ tsp salt
½ tsp black pepper
½ tsp garlic powder
For the Rice:
1 cup jasmine or brown rice
2 cups water
½ tsp salt
For Garnishing:
2 tbsp fresh parsley or cilantro, chopped
1 tbsp sesame seeds (optional)
1 tsp fresh lemon or lime juice
Instructions
Step 1: Cook the Rice
1. Rinse the rice under cold water until the water runs clear.
2. In a pot, bring 2 cups of water to a boil. Add the rice and salt, cover, and reduce heat to low.
3. Cook for 15 minutes (for jasmine rice) or 25 minutes (for brown rice).
4. Remove from heat and let sit, covered, for 5 minutes, then fluff with a fork.
Step 2: Roast the Vegetables
1. Preheat oven to 400°F (200°C).
2. Toss zucchini, bell pepper, broccoli, and carrot with olive oil, salt, black pepper, and garlic powder on a baking sheet.
3. Spread into an even layer and roast for 20 minutes, flipping halfway through, until vegetables are tender and slightly caramelized.
Step 3: Cook the Ground Turkey
1. Heat olive oil in a large skillet over medium-high heat.
2. Add the diced onion and saute for 3 minutes until softened.
3. Stir in the garlic and cook for 30 seconds until fragrant.
4. Add the ground turkey and break it apart with a spatula. Cook for 5-6 minutes until browned.
5. Season with salt, black pepper, smoked paprika, cumin, and red pepper flakes. Stir well.
6. Add the soy sauce, tomato paste, and chicken broth, then simmer for 3-4 minutes until slightly thickened.
Step 4: Assemble the Bowl
1. Divide the cooked rice into four bowls.
2. Top each bowl with a portion of ground turkey and roasted vegetables.
3. Garnish with fresh parsley or cilantro, sesame seeds, and a squeeze of lemon or lime juice.
Nutritional Information
(Per Serving)
Calories: ~550 kcal
Protein: ~40g
Carbohydrates: ~55g
Fats: ~18g
Fiber: ~6g
Sodium: ~750mg
Recipe Notes
Meal Prep: Store in airtight containers in the fridge for up to 4 days. Reheat in the microwave or on the stovetop with a splash of water.
Low-Carb Option: Swap rice for cauliflower rice or quinoa.
Vegetarian Alternative: Replace turkey with lentils, tofu, or chickpeas.
Extra Flavor Boost: Add a drizzle of sriracha, tahini sauce, or avocado slices before serving.
Storage: Keep the rice, turkey, and veggies separate in meal prep containers for better freshness.
Frequently Asked Questions
1. Can I use ground chicken instead of turkey?
A:Yes! Ground chicken works just as well, but ground turkey has a slightly richer flavor.
2. What other vegetables can I use?
A:You can add sweet potatoes, Brussels sprouts, mushrooms, asparagus, or green beans.
3. Can I make this ahead of time?
A:Yes! This is an excellent meal prep recipe. Store everything in separate containers and reheat before serving.
4. How do I make it spicier?
A:Increase the red pepper flakes or add hot sauce to the turkey while cooking.
5. What type of rice works best?
A:Jasmine rice for a soft texture, brown rice for extra fiber, or quinoa for a protein boost.
This Savory Ground Turkey and Roasted Veggie Rice Bowl is a delicious, well-balanced meal that’s easy to make and packed with nutrients. Enjoy the perfect combination of lean protein, roasted veggies, and fluffy rice in every bite!