Description
This Savory Ground Turkey & Roasted Veggie Rice Bowl is a healthy, flavorful, and filling meal packed with lean protein, roasted vegetables, and seasoned rice. The ground turkey is perfectly seasoned and paired with roasted veggies like bell peppers, zucchini, and carrots, all atop a bed of rice. It’s a nutritious, balanced dish perfect for meal prep or a quick weeknight dinner.
Ingredients
For the rice:
- 1 cup brown rice (or white rice if preferred)
- 2 cups water or chicken broth
- Salt to taste
For the ground turkey:
- 1 lb ground turkey
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- Salt and pepper to taste
For the roasted veggies:
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 1 large carrot, peeled and chopped
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- Salt and pepper to taste
For garnish (optional):
- Fresh cilantro or parsley, chopped
- Lime wedges
- Avocado slices (optional)
Instructions
-
Cook the rice:
In a medium saucepan, bring the water or chicken broth to a boil. Add the rice and a pinch of salt. Reduce the heat to low, cover, and simmer for 25-30 minutes (or according to package instructions) until the rice is cooked and the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes before fluffing with a fork. -
Prepare the roasted veggies:
Preheat the oven to 400°F (200°C).
On a baking sheet, toss the chopped bell pepper, zucchini, and carrot with olive oil, garlic powder, dried oregano, salt, and pepper. Spread the vegetables in an even layer.
Roast the veggies for 20-25 minutes, or until they are tender and lightly browned, stirring halfway through cooking. -
Cook the ground turkey:
While the rice and veggies are cooking, heat olive oil in a large skillet over medium-high heat. Add the ground turkey and cook, breaking it apart with a spoon, until browned and cooked through (about 6-8 minutes).
Season the turkey with garlic powder, onion powder, smoked paprika, cumin, salt, and pepper. Stir well to combine and let the flavors meld for another 2-3 minutes. -
Assemble the rice bowls:
To assemble, divide the cooked rice between bowls. Top with the seasoned ground turkey and roasted vegetables. Garnish with fresh cilantro or parsley, lime wedges, and avocado slices if desired. -
Serve:
Serve immediately and enjoy your savory and nutritious Ground Turkey & Roasted Veggie Rice Bowl!
Notes
- For extra flavor, you can drizzle the bowls with a little olive oil, tahini, or your favorite dressing.
- You can swap in any vegetables you like for roasting—broccoli, sweet potato, or cauliflower would all work well.
- To make this meal even more filling, serve with a side of beans or a sprinkle of cheese if desired.
- This dish can easily be doubled for meal prep; just store the rice, turkey, and veggies separately in airtight containers in the fridge for up to 4 days.
- Prep Time: 15 minutes
- Cook Time: 30-40 minutes
- Category: Dinner, Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 8g
- Sodium: 250mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 65mg