Ingredients

• 1 tablespoon olive oil
• 1 medium onion (approx. 150g), chopped
• 2 cloves garlic, minced
• 500g lean ground turkey
• 1 red bell pepper (approx. 200g), diced
• 1 medium zucchini (approx. 200g), diced
• 180g uncooked quinoa, rinsed
• 750ml low-sodium vegetable broth
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 200g cherry tomatoes, halved
• 100g fresh spinach
• Fresh parsley, chopped, for garnish
• Black pepper to taste
• Pinch of salt (optional)

Instructions

1. Heat olive oil in a large skillet or pan over medium-high heat. Add the chopped onion and cook for 3–4 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
2. Add the lean ground turkey to the skillet. Break it up with a spoon and cook for 5–7 minutes until browned. Drain any excess fat if necessary.
3. Stir in the diced bell pepper, zucchini, rinsed quinoa, dried oregano, and dried thyme. Mix well to combine.
4. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and simmer for 15–20 minutes, or until the quinoa is tender and most of the liquid is absorbed.
5. Stir in the halved cherry tomatoes and fresh spinach. Cook for another 2–3 minutes, just until the spinach has wilted.
6. Season with black pepper and a small pinch of salt if needed. Serve immediately, garnished with fresh parsley.

Tips & Substitutions

• Make it spicy: Add a pinch of red pepper flakes or a diced jalapeño for a gentle kick.
• Swap the protein: Ground chicken or beef works just as well if you don’t have turkey on hand.
• Meal prep friendly: Store leftovers in airtight containers for up to four days — the flavors deepen beautifully overnight.

Nutrition

Approximate total per recipe: 1720 calories

• Fat: 44g
• Carbohydrates: 165g
• Fiber: 30g
• Protein: 136g

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