Mediterranean Turkey and Quinoa-Lentil Bowls
A vibrant, protein-packed meal-prep bowl featuring seasoned ground turkey, a hearty blend of quinoa and lentils, and roasted Mediterranean vegetables. Perfect for a week of healthy, satisfying lunches.
2120 Kalorien
$3 pro Portion
$40 Min.
4 Portionen
meal-prep-friendly, any cuisine
Zutaten
- 500g lean ground turkey
- 150g quinoa
- 100g green lentils
- 1 large red bell pepper, chopped
- 1 large zucchini, chopped
- 200g cherry tomatoes, halved
- 1 medium red onion, sliced
- 3 cloves garlic, minced
- 45ml olive oil
- 750ml vegetable broth or water
- Juice of 1 lemon
- 1 teaspoon dried oregano
- 1 bunch fresh parsley, chopped
- Salt and freshly ground 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, zucchini, cherry tomatoes, and red onion with 2 tablespoons of olive oil, salt, and pepper. Spread into a single layer.
- 2.In a medium pot, combine the quinoa, lentils, and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until all liquid is absorbed and the grains are tender. Fluff with a fork.
- 3.While the quinoa blend cooks, place the vegetables in the preheated oven and roast for 20-25 minutes, until tender and slightly caramelized.
- 4.Heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the ground turkey and cook, breaking it up with a spoon, until browned. Add the minced garlic and dried oregano, and cook for another minute until fragrant. Season with salt and pepper.
- 5.Remove the turkey from the heat and stir in the fresh lemon juice and chopped parsley.
- 6.To assemble for meal prep, divide the quinoa-lentil blend evenly among four containers. Top with the roasted vegetables and the seasoned ground turkey. Store in the refrigerator for up to 4 days.
Nährwertinformationen
22g
fat
45g
carbs
14g
fiber
38g
protein
Warum dieses Rezept
This recipe is a powerhouse of balanced nutrition, rich in lean protein from turkey to support muscle health and high in fiber from quinoa, lentils, and vegetables for sustained energy and digestive wellness. It's an ideal meal-prep choice for a healthy lifestyle.