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Bowl meals have at all times been my favourite sort of meal as a result of they’re tremendous versatile, you get a whole lot of colours, textures, and flavors in each bowl, and so they’re excellent for meal prep (I LOVE having grab-n-go lunches prepared). This week, I made these Mediterranean Turkey Bowls. They’re easy, tremendous contemporary, and very filling. Plus, I can swap out elements relying on what I’ve available, or what I’m craving. So in case you’re searching for one thing new, simple, and contemporary to prep for lunch, give these bowls a attempt!
Can I Use Completely different Meat?
These bowls are endlessly customizable, and that features the meat or protein. I used some floor turkey that I seasoned with garlic and oregano, however you can simply swap that out for floor beef, or make some Yogurt Marinated Hen and chop it into items earlier than including it to your bowl.
Need to make it vegetarian? Toss some chickpeas or cannellini beans with the identical seasonings that I used for the bottom turkey, and possibly a small squeeze of lemon, then add them to your bowl.
What Else Can You Add?
Comb your fridge and freezer for elements which have a Mediterranean aptitude and toss ’em in your bowl! Listed below are just a few scrumptious concepts:
- Feta
- Olives
- Chickpeas
- Capers
- Spinach
- Inexperienced Onion
- Hummus
- Bell peppers
- Artichoke hearts
- Quinoa
- Zucchini (contemporary or grilled)
P.S. You can even make these bowls over a mattress of greens as a substitute of a mattress of rice!
How Lengthy Do They Final?
I ready these bowls for my meal prep and, basically, I solely prefer to prep for 4 days at a time as a result of I discover that the freshness of my ready meals degrade an excessive amount of after that period of time. So I recommend maintaining these bowls for as much as 4 days within the fridge for one of the best taste and texture. These Mediterranean Turkey Bowls aren’t a superb candidate for freezing because of the contemporary greens and yogurt sauce.
Are They Served Scorching or COld?
I really like these bowls each heat and chilly. When consuming them simply after preparation, the rice and turkey will likely be heat, which contrasts properly with the contemporary chilly greens. When consuming the leftovers as meal prep, I eat them chilly like a salad. I feel they’re scrumptious each methods! For those who choose to reheat the rice and turkey for meal preps, simply bundle the rice and turkey in a single container and the contemporary greens in a separate container so you may reheat one after which high with the chilly greens simply earlier than consuming.
Mediterranean Turkey Bowls
These Mediterranean Turkey Bowls are the right filling and contemporary meal prep lunch for Spring and Summer season. Plus, they’re tremendous versatile!
Garlic Dill Yogurt Sauce
- 1 cup full-fat plain yogurt ($1.12)
- 1 Tbsp lemon juice ($0.06)
- 1/4 tsp garlic powder ($0.02)
- 1/4 tsp dried dill ($0.03)
- 1/4 tsp salt ($0.02)
Floor Turkey
- 1 Tbsp olive oil ($0.12)
- 1 lb. floor turkey ($4.99)
- 2 cloves garlic, minced ($0.16)
- 1/2 tsp dried oregano ($0.05)
- 1/2 tsp salt ($0.02)
- 1/4 tsp freshly cracked pepper ($0.02)
Bowls
- 1 cup raw rice* ($0.43)
- 1 pint grape tomatoes ($1.89)
- 1 cucumber ($0.79)
- 1/4 purple onion ($0.19)
- 1/4 cup chopped parsley ($0.20)
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Make the garlic dill yogurt sauce first, so the flavors have time to mix. Stir collectively the yogurt, lemon juice, garlic powder, dill, salt, and pepper in a bowl. Refrigerate till able to serve.
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Subsequent, start cooking the rice utilizing your most popular methodology (rice cooker or range high). You should utilize any sort of rice, simply be sure that to observe cooking directions for the kind of rice you are utilizing.
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Whereas the rice is cooking, prepare dinner the bottom turkey. Add the olive oil to a big skillet and warmth over medium. As soon as scorching, add the bottom turkey and proceed to prepare dinner over medium warmth.
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When the turkey is nearly cooked via, add the minced garlic, dried oregano, salt, and pepper to the skillet. Stir to mix with the turkey and proceed cooking for 2-3 minutes extra or till the turkey is cooked via. Take away the turkey from the warmth.
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Slice the grape tomatoes in half, chop the cucumber into quarter-rounds, thinly slice the purple onion, and finely chop the parsley.
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When the entire elements are prepped, it is time to construct your bowls. Divide the rice, floor turkey, tomatoes, cucumber, purple onion, and parsley between 4 bowls or meal prep containers. Drizzle with the yogurt sauce simply earlier than serving and luxuriate in!
See how we calculate recipe prices right here.
Serving: 1bowlEnergy: 403kcalCarbohydrates: 48gProtein: 34gFats: 8gSodium: 535mgFiber: 3g
Learn our full diet disclaimer right here.
Find out how to Make Mediterranean Turkey Bowls – Step by Step Pictures
Put together the garlic dill yogurt sauce first so the flavors have a while to mix. Mix 1 cup full-fat plain yogurt with 1 Tbsp lemon juice, ¼ tsp garlic powder, ¼ tsp dried dill, and ¼ tsp salt. Refrigerate the sauce till able to serve.
Subsequent, prepare dinner one cup rice (one cup raw yields about 3 cups as soon as cooked). I used a rice cooker for comfort, however in case you’d love to do it on the range high, take a look at our Find out how to Prepare dinner Rice tutorial.
Whereas the rice is cooking, put together the bottom turkey. Add 1 Tbsp olive oil to a big skillet and warmth over medium. As soon as scorching, add 1 lb. floor turkey. Prepare dinner the turkey over medium warmth till it’s nearly cooked via. At that time, add 2 minced cloves of garlic, ½ tsp dried oregano, ½ tsp salt, and ¼ tsp freshly cracked pepper. Proceed to prepare dinner for 2-3 minutes extra, or till the turkey is cooked via. Take away the turkey from the warmth.
Slice one pint of grape tomatoes in half, chop one cucumber into quarter-rounds, thinly slice ¼ of a purple onion, and finely chop about ¼ cup of contemporary parsley. If you would like the purple onions to be just a little extra gentle, you may soak them in ice water for about 5 minutes.
As soon as the entire elements are prepped, start to construct the bowls. Add about ¾ cup cooked rice to every bowl, then high with ¼ of the bottom turkey. Divide the tomatoes, cucumber, onion, and parsley between the 4 bowls.
Simply earlier than you’re able to eat, drizzle the yogurt sauce (about ¼ cup per bowl) over high.
Dig in and luxuriate in all of the contemporary flavors!
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