Mediterranean Turkey & Quinoa Meal Prep Bowls
Hearty and flavorful meal prep bowls featuring seasoned ground turkey, fluffy quinoa, and roasted vegetables, all brought together with a zesty lemon-tahini dressing. A perfectly balanced and delicious make-ahead lunch or dinner.
2320 Kalorien
$4 pro Portion
$40 Min.
4 Portionen
meal-prep-friendly, any cuisine
Zutaten
- 500g ground turkey
- 200g quinoa
- 400ml vegetable broth or water
- 1 large red bell pepper, chopped
- 1 large zucchini, chopped
- 1 medium red onion, chopped
- 400g can black beans, rinsed and drained
- 30ml olive oil
- 5g ground cumin
- 5g smoked paprika
- 5g dried oregano
- Salt and black pepper to taste
- For the Lemon-Tahini Dressing:
- 80g tahini
- 60ml fresh lemon juice
- 60ml water, plus more to thin
- 2 cloves garlic, minced
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Anleitung
- 1.In a medium saucepan, combine the quinoa and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the liquid is absorbed. Fluff with a fork and set aside.
- 2.While the quinoa cooks, preheat your oven to 200°C (400°F). Toss the chopped bell pepper, zucchini, and red onion with half of the olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, until tender and slightly caramelized.
- 3.Heat the remaining olive oil in a large skillet over medium-high heat. Add the ground turkey and cook until browned, breaking it up with a spoon. Drain any excess fat. Stir in the cumin, paprika, oregano, salt, and pepper, and cook for another minute.
- 4.To make the dressing, whisk together the tahini, lemon juice, minced garlic, and a pinch of salt in a small bowl. Gradually whisk in the water until you reach a smooth, pourable consistency.
- 5.Assemble the meal prep bowls. Divide the cooked quinoa, roasted vegetables, seasoned turkey, and black beans evenly among four containers. Store the dressing in a separate small container to add just before serving to maintain freshness.
Nährwertinformationen
22g
fat
53g
carbs
13g
fiber
42g
protein
Warum dieses Rezept
This recipe provides a fantastic balance of lean protein from turkey, complex carbohydrates from quinoa, and fiber from beans and vegetables. The healthy fats in olive oil and tahini support brain health, making it a perfectly nutritious and satisfying meal.