Some nights, I need a meal that’s fast, balanced, and leaves me feeling great — and that’s when I reach for this Ground Turkey & Veggie Stir-Fry Rice Bowl. It’s packed with lean protein, colorful veggies, and fluffy rice, making it the perfect go-to dinner when I’m short on time but still want something nourishing. Let me walk you through why I love this recipe and how you can whip it up in just about 30 minutes.
Why This Recipe Works
After countless weeknight experiments, I keep coming back to this simple stir-fry bowl for a few good reasons:
- Quick and easy: From start to finish, it takes around half an hour with minimal prep.
- Nutritious and satisfying: With a good balance of carbs, protein, and veggies, it checks all the boxes for a complete meal.
- Flexible with ingredients: You can swap out veggies based on what’s in your fridge.
- Perfect for meal prep: It reheats beautifully, making it great for lunches during the week.
Ingredients You’ll Need
(Serves 2 | Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes)
For the Ground Turkey:
- 1/2 lb lean ground turkey
- 1/2 small yellow onion, diced
- 1 teaspoon olive oil
- 1 tablespoon soy sauce or coconut aminos
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
For the Veggie Stir-Fry:
- 1/4 cup diced zucchini
- 1/4 cup diced yellow squash
- 1/4 cup chopped broccoli
- 1/4 cup diced red bell pepper
- 1/4 cup mushrooms, chopped
- 1/4 small onion, diced
- 1 teaspoon olive oil
- Salt, pepper, and dried herbs or Italian seasoning to taste
For the Base:
- 1/2 cup cooked white rice (jasmine or basmati preferred)
Optional Toppings:
- Hot sauce
- Sriracha
- Teriyaki sauce
How I Make My Ground Turkey & Veggie Stir-Fry Rice Bowl
1. Cook the Rice
I usually start with the rice since it takes the longest. I bring water to a boil using a 1:2 ratio of rice to water. For 1/2 cup of rice, I use 1 cup of water. After adding the rice, I cover the pot, lower the heat, and let it simmer until tender. Once done, I fluff it with a fork and set it aside to stay warm.
2. Cook the Ground Turkey
In a large skillet over medium heat, I heat a teaspoon of olive oil and toss in the diced onion. After sautéing for a minute or two, I add the ground turkey, breaking it apart with a spatula. I season it with garlic powder, a splash of soy sauce, salt, and pepper. It usually takes about 6-8 minutes to cook through, turning beautifully browned and flavorful.
3. Sauté the Veggies
Using either the same skillet or a second pan, I heat another teaspoon of olive oil. I toss in all the diced vegetables and stir-fry them over medium-high heat. I keep stirring until they’re tender but still have a little bite — about 6-8 minutes. A sprinkle of salt, pepper, and some Italian seasoning brings out the best in the veggies.
4. Assemble the Bowl
I grab a large bowl and start with a base layer of the cooked rice. Then I add a generous scoop of the seasoned ground turkey next to a colorful pile of stir-fried veggies. I love that clean, organized presentation — it just makes the dish feel a little extra special.
5. Add Finishing Touches
If I’m in the mood for more flavor, I drizzle some sriracha for a spicy kick, a splash of teriyaki for sweetness, or just a little extra soy sauce. Sometimes I sprinkle on some sesame seeds for added texture.
My Tips for the Best Stir-Fry Bowl
- Use a hot pan: Stir-frying is all about quick, high heat cooking. A hot pan ensures the veggies stay crisp and vibrant.
- Don’t overcrowd the pan: I sometimes cook the veggies in batches to keep them from steaming instead of sautéing.
- Taste as you go: Adjust seasoning on the turkey and veggies to suit your personal flavor preference.
- Add extra veggies: If I have leftover carrots, spinach, or snap peas, they go right in too.
What I Serve with This Bowl
While this dish is pretty complete on its own, sometimes I like to round it out with:
- A simple cucumber salad with rice vinegar and sesame seeds.
- Steamed edamame sprinkled with sea salt.
- A miso soup starter for a cozy, comforting touch.
FAQs From My Kitchen to Yours
Q: Can I use brown rice instead of white rice?
A: Absolutely. Brown rice adds extra fiber and a slightly nutty flavor that works really well here.
Q: What’s a good vegetarian swap for turkey?
A: Crumbled tofu, tempeh, or even a mix of chickpeas and sautéed mushrooms would be delicious alternatives.
Q: How do I make it even more filling?
A: I sometimes add a fried egg on top or throw in some roasted sweet potatoes for extra heft.
Q: Can I meal prep this?
A: Yes! I divide the rice, turkey, and veggies into containers for easy grab-and-go meals all week long.
Why You’ll Love This Ground Turkey and Veggie Rice Bowl
This Ground Turkey & Veggie Stir-Fry Rice Bowl is everything I want in a weekday dinner: quick, nourishing, and bursting with color and flavor. It’s customizable to whatever’s in season or in your fridge, making it endlessly versatile. Plus, it’s hearty without feeling heavy, and it always leaves me feeling energized and satisfied.
If you’re looking for a dinner idea that’s as easy as it is delicious, I highly recommend giving this one a try.
My Go-To 30-Minute Meal: Ground Turkey and Colorful Veggie Rice Bowls
Ingredients
- 2 lb lean ground turkey
- 1 teaspoon olive oil
- 1 tablespoon soy sauce or coconut aminos
- 2 teaspoon garlic powder
- 4 cup diced zucchini
- 4 cup diced yellow squash
- 4 cup chopped broccoli
- 4 cup diced red bell pepper
- 4 cup mushrooms
- 2 cup cooked white rice (jasmine or basmati preferred)
- 1 cup of water
Instructions
- Heat olive oil in a large skillet over medium heat.
- Add ground turkey to the skillet and cook until browned, about 7-10 minutes.
- Stir in garlic powder and soy sauce or coconut aminos, mixing well.
- Add diced zucchini, yellow squash, broccoli, red bell pepper, and mushrooms to the skillet.
- Cook the veggies until tender, about 5-7 minutes.
- Stir in cooked rice and water, mixing until everything is heated through.
- Serve hot, garnished with additional soy sauce if desired.
Nutrition Information
