Mediterranean Turkey & Bulgur Meal Prep Bowls
A vibrant and satisfying meal prep bowl featuring seasoned ground turkey, hearty bulgur wheat, and fresh vegetables, all brought together with a creamy lemon-tahini dressing. Perfect for a week of healthy lunches.
690 calorias
$5 por porção
$35 min
4 porções
meal-prep-friendly, any cuisine
Ingredientes
- 500g ground turkey
- 200g coarse bulgur wheat
- 1 large red bell pepper, chopped
- 1 medium zucchini, chopped
- 1 small red onion, finely chopped
- 400g can chickpeas, rinsed and drained
- 2 cloves garlic, minced
- 3 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 60g tahini
- 60ml fresh lemon juice
- 60ml water, plus more to thin
- Handful of fresh parsley, chopped
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Cook the bulgur wheat according to package directions. Once cooked, fluff with a fork and set aside.
- 2.While the bulgur cooks, heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chopped red onion and sauté for 2-3 minutes until softened.
- 3.Add the minced garlic and ground turkey to the skillet. Cook, breaking up the meat with a spoon, until browned. Drain any excess fat.
- 4.Stir in the cumin, coriander, and paprika. Add the chopped bell pepper and zucchini, and cook for 5-7 minutes until the vegetables are tender-crisp. Season with salt and pepper.
- 5.In a small bowl, whisk together the tahini, lemon juice, and 60ml of water until smooth. Add more water, one tablespoon at a time, to reach a drizzly consistency. Stir in half of the chopped parsley.
- 6.Assemble the meal prep bowls by dividing the cooked bulgur, turkey and vegetable mixture, and chickpeas evenly among 4 containers. Garnish with the remaining fresh parsley. Store the dressing separately and drizzle over before serving.
Informações Nutricionais
29g
fat
61g
carbs
14g
fiber
41g
protein
Porque esta receita
This recipe is a powerhouse of balanced nutrition. It provides lean protein from turkey, high-fiber bulgur for sustained energy and digestive health, and a rainbow of vegetables rich in vitamins and antioxidants for overall wellness.