Mediterranean Turkey & Quinoa Meal-Prep Bowls
A vibrant and nutritious meal-prep bowl featuring seasoned ground turkey, fluffy quinoa, and roasted Mediterranean vegetables. Perfect for a week of healthy, satisfying lunches or dinners.
2218 Kalorien
$6 pro Portion
$45 Min.
4 Portionen
meal-prep-friendly, any cuisine
Zutaten
- 500g lean turkey mince
- 200g quinoa
- 1 large red bell pepper, chopped
- 1 large courgette, chopped
- 250g cherry tomatoes
- 1 red onion, chopped
- 3 cloves garlic, minced
- 100g fresh spinach
- 45ml olive oil
- 1 lemon, for juice
- 1 teaspoon dried oregano
- Fresh parsley, chopped, for garnish
- Salt and black pepper to taste
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Anleitung
- 1.Preheat your oven to 200°C. On a large baking sheet, toss the chopped bell pepper, courgette, and whole cherry tomatoes with 30ml of olive oil, dried oregano, salt, and pepper. Roast for 20-25 minutes until tender and slightly caramelized.
- 2.Meanwhile, rinse the 200g of quinoa. In a medium saucepan, combine it with 400ml of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes until all water is absorbed. Fluff with a fork.
- 3.While the vegetables and quinoa cook, heat the remaining 15ml of olive oil in a large skillet over medium-high heat. Add the chopped red onion and cook for 3 minutes until softened. Add the minced garlic and cook for 1 minute more until fragrant.
- 4.Add the 500g of turkey mince to the skillet, breaking it up with a spoon. Cook for 8-10 minutes until browned. Season with salt and pepper. Stir in the fresh spinach and cook for 1-2 minutes until just wilted.
- 5.To assemble your meal-prep containers, divide the cooked quinoa, roasted vegetables, and turkey-spinach mixture evenly among 4 containers.
- 6.Squeeze fresh lemon juice over each portion and garnish with fresh parsley before sealing. Store in the refrigerator for up to 4 days. Reheat gently to serve.
Nährwertinformationen
86g
fat
173g
carbs
32g
fiber
152g
protein
Warum dieses Rezept
This recipe is packed with lean protein from turkey to support muscle health and high-fiber quinoa for sustained energy. The colorful vegetables provide essential vitamins, minerals, and antioxidants for overall wellness, making it a perfectly balanced meal.