Ground Turkey Rice Bowls

Hi, I’m Hane the Dietitian and welcome to , where I show you how to make healthy eating. Simple.

In this video, I will be showing you my ground turkey rice bowls.

Why You’ll Love This

Now this one is a hearty meal, so if you’re looking for something that’s really filling, but also healthy and balanced at the same time, this is definitely one of those types of meals.

And the nice point about this is that you can make few of the components in advance.

For example, you can cook your ground turkey in advance, you can make your rice in advance to make it really easy for you to pull this together on a weeknight without having to spend too much time on it.

You can make a much bigger bulk so that you have not only dinner but leftover for lunch the next day or even for a few days.

You can make this a lot more balanced and healthy at home by keeping your rice portion sizes smaller, aiming for about a quarter of that plate, making sure you get plenty of protein in there at least a quarter of your plate to be protein and then having your plate to be veggies to make this a really filling but healthy meal.

Ingredients

For the Tomato Rice

• four large tomatoes (on the vine), diced
• olive oil
• salt
• pepper
• 4 cubes crushed garlic (frozen)
• two cups brown jasmine rice
• three cups of water

For the Ground Turkey

• olive oil
• 10 ounce diced onions (about one onion)
• 8 cubes crushed garlic
• three and a half pounds ground turkey
• no salt seasoning (organic)
• everything seasoning
• garlic powder
• chopped onion flakes
• smoked paprika
• salt
• black pepper

For the Seasoned Chickpeas

• a can of chickpeas
• olive oil
• juice of about half a lemon
• salt
• black pepper

For Assembly and Topping

• shredded iceberg lettuce (pre shredded)
• tziki

Instructions

1. Start by making the tomato rice by dicing four large tomatoes and make sure you retain all of that tomato juice.
2. Add some olive oil to a hot pot.
3. Add your tomatoes to this hot oil to just to cook up the tomatoes a little bit and make it almost like a tomato sauce.
4. Once you’ve got your tomatoes in there, salt and pepper it.
5. Mix that together.
6. Into that mixture next is going to be four cubes of crushed garlic.
7. Let those garlic cubes melt in there.
8. Add the brown jasmine rice into your tomatoes.
9. Mix that together and that’s going to need to cook up just a little bit so that that tomato sauce about one to two minutes so that tomato flavor starts getting absorbed into the rice.
10. After that, add in three cups of water.
11. Give that a nice mix together.
12. Cover with lid and cook it according to the instructions.
13. For the ground turkey, start out with some olive oil into a hot pan.
14. Into that, add 10 ounce of diced onions.
15. Cook that for about one to two minutes until it starts becoming a little translucent.
16. Into that, add in eight cubes of crushed garlic.
17. Mix that and cook that for one to two minutes.
18. Next is going to be the ground turkey.
19. Add organic no salt seasoning.
20. Add everything seasoning.
21. Add garlic powder.
22. Add chopped onion flakes.
23. Add a little bit of smoked paprika.
24. Add salt.
25. Add black pepper.
26. Give that a mix together.
27. Cook this until it’s no longer pink and it’s absorbed all those juices that you’re seeing at the bottom.
28. Mix and break it up periodically as it’s cooking.
29. For the chickpeas, start with a can of chickpeas and add that to a strainer.
30. Wash and rinse that until all the bubbles are gone.
31. Put your chickpeas in the bowl once they’ve been rinsed and drained.
32. Season it by adding in some olive oil.
33. Add the juice of about half a lemon.
34. Add salt.
35. Add black pepper.
36. To build your rice bowl, start by adding in the rice to the bottom.
37. Add a pretty heaping portion of ground turkey.
38. Add the seasoned chickpeas on top.
39. Add shredded lettuce.
40. Dollop tziki on top.

Cooking Tips

Now if you have juicy tomatoes, stop right here, I added in another half cup which was too much water and it became a little bit too mushy so three cups of water is good for two cups of rice if you have really juicy tomatoes, that’s what I should have done.

This also helps lower the glycemic index of rice as well to cook in advance and start in the fridge.

You want to cook this until it’s no longer pink and it’s absorbed all those juices that you’re seeing at the bottom. So you just want to mix and break it up periodically as it’s cooking.

If you have a big pan this works even better because then there’s more surface area.

That water like I said at the bottom should be reabsorbed back into it so it should look relatively on the dryer side.

Take your time go through it thoroughly to make sure you get all the bubbles out to remove the canning liquid.

As long as you’re making your rice and turkey in advance, putting this together on a week night is super easy to do.

Serving Suggestions

I do a little bit more for my husband and less for me.

You can certainly you’ll see that olive oil drizzle at the bottom you can add that to your bowl too.

Use as much tziki as works for you.

I’m using the vegan one for myself as a lactose free option to help prevent some bloating that comes with regular dairy.

You can certainly change up the ingredients.

You can change up the rice. It doesn’t have to be tomato rice. You can do plain rice. You can do a multi grain rice. You can do a mix with quinoa even or cauliflower rice to really change up the rice portion.

You can certainly change up the protein too. It doesn’t have to be ground turkey. You can do chicken or even fish instead.

You can change up the veggies that are going in there too.

I do recommend having some sort of a leafy green in there to really make this almost like a rice salad type of a meal so that you get some leafy greens along with the other veggies that you’re adding in.

Thank you so much for watching. I hope this video helps give you a good idea about how you can make rice bowls at home.

Thank you again so much and I hope you have a wonderful day. Bye bye.