Description
This Irresistible Ground Turkey Veggie Bowl is a hearty, nutritious dish combining lean ground turkey, vibrant vegetables, and brown rice. Seasoned with aromatic herbs and spices, and finished with parmesan and fresh parsley, it offers a balanced meal perfect for a satisfying lunch or dinner.
Ingredients
Scale
Grains
- 2 cups brown rice (I use Uncle Ben’s for consistent texture)
Protein
- 1 lb ground turkey
Vegetables
- 1 yellow onion (diced into 1/2-inch pieces)
- 5 garlic cloves (freshly minced for best flavor)
- 3 cups broccoli (cut into 1-inch florets)
- 3 cups cauliflower
- 1 cup mushrooms
Liquids & Fats
- 2 tbsp olive oil (for cooking turkey and vegetables)
- 2 tbsp olive oil (additional for sautéing vegetables)
- 1.5 tbsp butter (I like Kerrygold unsalted butter for this)
- 0.75 cup chicken stock (I prefer Swanson unsalted broth)
- 0.75 cup tomato sauce
- 1 tbsp lemon juice
Seasonings
- 1.5 tsp salt
- 0.5 tsp pepper
- 0.5 tsp lemon pepper
- 0.5 tsp garlic powder
- 0.75 tsp dried basil
- 1 tsp salt (for vegetables)
- 0.5 tsp pepper (for vegetables)
- 0.5 tsp lemon pepper (for vegetables)
Dairy & Herbs
- 0.75 cup parmesan cheese
- 2 tbsp fresh parsley (chopped)
Instructions
- Cook the brown rice: Rinse the brown rice under cold water until water runs clear. Cook the rice according to package instructions; typically, this means simmering with water for about 40-45 minutes or until tender. Set aside and keep warm.
- Sauté the ground turkey: Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the diced yellow onion and freshly minced garlic cloves, cooking until softened and fragrant, about 3-4 minutes. Add the ground turkey, breaking it up with a spatula. Season with 1.5 teaspoons salt, 0.5 teaspoon pepper, 0.5 teaspoon lemon pepper, 0.5 teaspoon garlic powder, and 0.75 teaspoon dried basil. Cook until the turkey is browned and cooked through, about 8-10 minutes. Remove from skillet and set aside.
- Sauté the vegetables: In the same skillet, add 2 tablespoons of olive oil and 1.5 tablespoons butter over medium heat. Add the broccoli florets, cauliflower, and mushrooms. Pour in 0.75 cup chicken stock to help steam and soften the vegetables; cook for about 7-8 minutes until vegetables are tender but still crisp. Add 1 teaspoon salt, 0.5 teaspoon pepper, and 0.5 teaspoon lemon pepper. Stir to combine.
- Add tomato sauce and combine: Pour 0.75 cup tomato sauce and 1 tablespoon lemon juice into the skillet with vegetables. Stir well and let it simmer for 2-3 minutes to meld flavors.
- Combine turkey and vegetables: Return the cooked ground turkey to the skillet with the vegetable and tomato sauce mixture. Stir thoroughly to combine and heat through for 2 minutes.
- Assemble the bowl: Divide the cooked brown rice evenly into four bowls. Spoon the turkey and veggie mixture over the rice. Sprinkle each bowl with 0.75 cup parmesan cheese and garnish with 2 tablespoons chopped fresh parsley.
Notes
- Use freshly minced garlic for the best flavor.
- Ensure not to overcook the vegetables to retain a slight crunch and nutrients.
- Adjust seasoning to taste, especially salt and pepper.
- Brown rice can be substituted with quinoa or white rice, but cook time may vary.
- For a dairy-free version, omit parmesan cheese or use a plant-based alternative.
