Hearty Mediterranean Turkey & Bulgur Skillet
A wholesome and flavorful one-pan meal, perfect for weekly meal prep. This dish combines lean ground turkey, nutritious bulgur wheat, and a vibrant mix of Mediterranean vegetables and chickpeas for a satisfying and balanced meal.
551 kalorie
$4 na porcję
$35 min
4 porcje
meal-prep-friendly, any cuisine
Składniki
- 500g ground turkey
- 150g coarse bulgur wheat
- 1 can (400g) chickpeas, rinsed and drained
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 red bell pepper, chopped
- 2 medium zucchini, chopped
- 1 can (400g) diced tomatoes
- 500ml vegetable broth
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- Juice of 1/2 lemon
- Salt and freshly ground black pepper to taste
- Handful of fresh parsley, chopped
Dostępne dla członków NutriPro.
Instrukcje
- 1.Heat olive oil in a large skillet or pot over medium-high heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
- 2.Add the ground turkey to the skillet. Cook, breaking it up with a spoon, until browned all over, about 5-7 minutes. Drain any excess fat if necessary.
- 3.Stir in the ground cumin, dried oregano, and smoked paprika. Cook for 1 minute to release their aroma.
- 4.Add the chopped bell pepper and zucchini, and cook for 4-5 minutes until they begin to soften.
- 5.Stir in the bulgur wheat, rinsed chickpeas, diced tomatoes (with their juice), and vegetable broth. Season with salt and pepper.
- 6.Bring the mixture to a boil, then reduce the heat to low, cover the skillet, and let it simmer for 15-20 minutes, or until the bulgur is tender and most of the liquid is absorbed.
- 7.Remove from the heat and stir in the fresh lemon juice and chopped parsley. Let it stand for 5 minutes before serving or portioning into meal prep containers.
Informacje odżywcze
20g
fat
53g
carbs
13g
fiber
35g
protein
Dlaczego ten przepis
This recipe is a powerhouse of balanced nutrition. It provides high-quality lean protein from turkey for muscle maintenance, complex carbs and high fiber from bulgur and chickpeas for sustained energy, and is loaded with vitamins and antioxidants from vegetables.