Mediterranean Ground Turkey Bowls

Why Make This Mediterranean Ground Turkey Bowls

Mediterranean Ground Turkey Bowls are a delicious, healthy option for those seeking a fresh and flavorful meal. This recipe combines lean ground turkey with vibrant vegetables, creamy feta, and a tangy dressing, creating a satisfying dish that’s perfect for lunch or dinner. It’s packed with protein from the turkey and quinoa, while fresh veggies add a satisfying crunch. Plus, it’s incredibly versatile – change up the toppings or grains based on your personal taste! This bowl is not just a meal; it’s an experience that transports you to the Mediterranean coast with every bite.

How to Make Mediterranean Ground Turkey Bowls

Making Mediterranean Ground Turkey Bowls is straightforward and efficient. You’ll begin by cooking quinoa, which is the base of the dish. While it cooks, sauté the ground turkey and vegetables in a skillet, allowing the flavors to meld beautifully. Finally, whip up a simple dressing to bring everything together and layer the ingredients for a colorful presentation. You’ll find that this recipe is not only easy to follow but also adaptable, making it a go-to in your meal prep rotation.

Ingredients:

• 1 lb ground turkey (93% lean)
• 1 tbsp olive oil (for cooking vegetables)
• 1 yellow onion (diced)
• 3 cloves garlic (minced)
• 1 red bell pepper (diced)
• 1 tsp dried oregano
• 0.5 tsp dried dill
• 0.25 tsp salt
• 0.25 tsp black pepper
• 4 cups cooked quinoa (from about 1.5 cups dry quinoa)
• 2 cups cherry tomatoes (halved)
• 1 cucumber (diced, English cucumber preferred)
• 0.5 cup Kalamata olives (pitted)
• 0.5 cup feta cheese (crumbled from block)
• 0.25 cup olive oil (extra virgin, for dressing)
• 0.25 cup fresh lemon juice (about 2 lemons)
• 1 tbsp fresh parsley (chopped)
• 1 tsp dried oregano (for dressing)
• 0.5 tsp garlic powder
• 0.25 tsp salt (for dressing)
• 0.25 tsp black pepper (for dressing)

Directions:

1. If you’re cooking quinoa fresh, start by following the package directions. Typically, you’ll combine 1 cup of dry quinoa with 2 cups of water, bring it to a boil, reduce to a simmer, cover, and cook for 15 minutes. Let it rest covered for 5 minutes once done.
2. While the quinoa cooks, heat a large skillet over medium-high heat without adding oil. Add the ground turkey and cook for 5-7 minutes, breaking it up with a wooden spoon until it turns golden brown with no pink remaining. If there’s any excess fat, drain it.
3. Add the olive oil, diced onion, and red bell pepper to the same skillet with the cooked turkey. Sauté for 4-5 minutes, stirring occasionally until the vegetables soften and the onion turns translucent.
4. Stir in the minced garlic, dried oregano, dried dill, salt, and pepper. Cook for an additional minute until fragrant, keeping an eye on the garlic to prevent burning. Remove from heat if it browns too quickly.
5. To make the dressing, whisk together the olive oil, lemon juice, fresh parsley, dried oregano, garlic powder, salt, and pepper in a small bowl or shake it in a jar with a tight lid. Let it sit for about 5 minutes to allow the flavors to blend.
6. Divide the cooked quinoa among four bowls. Top each with the seasoned ground turkey mixture, cherry tomatoes, diced cucumber, Kalamata olives, and crumbled feta cheese. Drizzle generously with the lemon-herb dressing right before serving.

Nutritional Information

Per serving (1/4 of recipe):

• Calories: 525
• Protein: 36g
• Total Fat: 26g
• Saturated Fat: 8g
• Carbohydrates: 39g
• Dietary Fiber: 5g
• Sugars: 5g
• Sodium: 640mg

How to Serve Mediterranean Ground Turkey Bowls

These bowls shine at any meal, whether served for a family dinner or a casual lunch. Garnish with additional fresh herbs or a sprinkle of chili flakes for an added kick. Pair them with warm pita or a side of tzatziki for a truly authentic Mediterranean experience. They also make a perfect picnic option when packed in individual containers, ready to impress your friends!

How to Store Mediterranean Ground Turkey Bowls

Store any leftovers in an airtight container in the refrigerator for up to 3 days. When you’re ready to enjoy them again, you can eat them cold or gently reheat the turkey and quinoa mixture in the microwave. Just be mindful of the feta and fresh vegetables, as they are best added just before serving to maintain their freshness.

Expert Tips for Perfect Mediterranean Ground Turkey Bowls

• Cooking Quinoa: Rinse quinoa before cooking to remove its natural coating, called saponin, which can give it a bitter taste.
• Meat Options: Substitute ground beef, chicken, or even chickpeas for a vegetarian option.
• Extra Flavor: Include a pinch of red pepper flakes for a spicier kick or add fresh herbs like mint or dill for an aromatic touch.
• Make-ahead Meal: Prepare the ground turkey and quinoa ahead of time, then assemble the bowls just before serving to keep the ingredients fresh.

Delicious Variations

• Grain Swaps: Experiment with other grains like farro, barley, or brown rice if you don’t have quinoa on hand.
• Vegetable Add-ins: Incorporate roasted zucchini, spinach, or artichoke hearts for extra texture.
• Dressings: Switch up the lemon-herb dressing with a tahini or balsamic vinaigrette for a different flavor profile.

Frequently Asked Questions

1. Can I use a different type of meat?
   Absolutely! Ground chicken, turkey, or even beef can work well in this recipe. You can also go for plant-based options like lentils or chickpeas for a vegetarian version.

2. How can I make this dish gluten-free?
   This recipe is naturally gluten-free when using quinoa and checking that your dressings and feta are verified gluten-free. Just ensure any added ingredients are gluten-free as well.

3. What can I use instead of feta cheese?
   If you don’t have feta cheese or prefer a dairy-free option, try using goat cheese, ricotta, or a vegan alternative that mimics the texture and tanginess of feta.

Conclusion

Mediterranean Ground Turkey Bowls are a perfect blend of flavor, nutrition, and convenience. They make a hearty meal that’s easy to prepare, with lots of room for improvisation based on what you love or have on hand. Next time you’re looking for a healthy and delicious meal, give this recipe a try. It’s bound to become a staple in your cooking routine! Enjoy every bite, and let me know how you customize your bowls!

Mediterranean Ground Turkey Bowls

A fresh and flavorful meal combining lean ground turkey, vibrant vegetables, creamy feta, and a tangy dressing, perfect for lunch or dinner.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Course: Dinner, Lunch, Main Course

Cuisine: Mediterranean

Calories: 525

Ingredients Method Notes

Ingredients

  

Main Ingredients

• 1 lb ground turkey (93% lean)
• 1 tbsp olive oil (for cooking vegetables)
• 1 yellow onion (diced)
• 3 cloves garlic (minced)
• 1 red bell pepper (diced)
• 4 cups cooked quinoa (from about 1.5 cups dry quinoa)
• 2 cups cherry tomatoes (halved)
• 1 cucumber (diced, English cucumber preferred)
• 0.5 cup Kalamata olives (pitted)
• 0.5 cup feta cheese (crumbled from block)

Seasoning and Dressing

• 0.25 cup olive oil (extra virgin, for dressing)
• 0.25 cup fresh lemon juice (about 2 lemons)
• 1 tbsp fresh parsley (chopped)
• 1 tsp dried oregano (for dressing)
• 0.5 tsp garlic powder
• 0.25 tsp salt (for dressing)
• 0.25 tsp black pepper (for dressing)
• 1 tsp dried oregano
• 0.5 tsp dried dill
• 0.25 tsp salt
• 0.25 tsp black pepper

Method

 

Cooking Quinoa

1. If you’re cooking quinoa fresh, combine 1 cup of dry quinoa with 2 cups of water, bring it to a boil, reduce to a simmer, cover, and cook for 15 minutes. Let it rest covered for 5 minutes once done.

Cooking the Turkey Mixture

1. Heat a large skillet over medium-high heat without adding oil. Add the ground turkey and cook for 5-7 minutes, breaking it up until it turns golden brown with no pink remaining. Drain excess fat.
2. Add olive oil, diced onion, and red bell pepper to the same skillet with the cooked turkey. Sauté for 4-5 minutes until the vegetables soften.
3. Stir in minced garlic, dried oregano, dried dill, salt, and pepper. Cook for an additional minute until fragrant.

Making the Dressing

1. Whisk together olive oil, lemon juice, fresh parsley, dried oregano, garlic powder, salt, and pepper in a small bowl. Let it sit for about 5 minutes.

Assembling the Bowls

1. Divide the cooked quinoa among four bowls. Top each with ground turkey mixture, cherry tomatoes, cucumber, Kalamata olives, and crumbled feta cheese.
2. Drizzle generously with lemon-herb dressing right before serving.

Notes

Garnish with fresh herbs or chili flakes for an added kick. Can be served with warm pita or tzatziki for an authentic touch. Leftovers can be stored in the refrigerator for up to 3 days.