A vibrant and nutritious bowl packed with lean ground turkey, fluffy quinoa, and a medley of fresh vegetables, all tied together with a zesty lemon-herb dressing. This recipe is perfect for a heart-healthy lunch or dinner compliant with the DASH diet.
*Das Bild dient nur zur Veranschaulichung und kann vom tatsächlichen Rezept abweichen (KI-generiert).*
Zutaten
- 500g lean ground turkey
- 200g quinoa
- 400ml water
- 1 red bell pepper, chopped
- 200g cherry tomatoes, halved
- 1 large cucumber, chopped
- 100g fresh spinach
- 2 cloves garlic, minced
- 60ml extra virgin olive oil
- 60ml fresh lemon juice
- 5g dried oregano
- 15g fresh parsley, chopped
- Black pepper to taste
- Pinch of salt (optional)
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Anleitung
- 1.Rinse the quinoa under cold water. In a medium saucepan, combine the quinoa and 400ml of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the water is absorbed. Fluff with a fork.
- 2.While the quinoa cooks, heat 15ml (1 tablespoon) of olive oil in a large non-stick skillet over medium-high heat. Add the minced garlic and cook for 30 seconds until fragrant. Add the ground turkey, breaking it up with a spoon, and cook for 8-10 minutes until browned and cooked through. Season with black pepper.
- 3.In a small bowl, prepare the dressing by whisking together the remaining 45ml (3 tablespoons) of olive oil, lemon juice, dried oregano, and chopped fresh parsley. Season with a pinch of salt (if using) and black pepper.
- 4.Prepare the fresh vegetables by chopping the bell pepper and cucumber, and halving the cherry tomatoes.
- 5.To assemble, divide the cooked quinoa among four bowls. Top with the cooked ground turkey, fresh spinach, bell pepper, cucumber, and cherry tomatoes. Drizzle the lemon-herb dressing over everything before serving.
Nährwertinformationen
Warum dieses Rezept
This recipe is designed for a heart-healthy lifestyle, low in sodium and rich in potassium from vegetables. It provides a perfect balance of lean protein, fiber from quinoa and veggies, and healthy fats, supporting overall cardiovascular wellness.
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