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Turkey and Quinoa Salad with Roasted Vegetables and Parsley – A Wholesome Weight Loss Recipe

Last Updated on January 15, 2025 by Arif Chowdhury

In a world where healthy eating often feels like a daunting task, finding a recipe that balances flavor and nutrition can be a game changer.

Enter the Turkey and Quinoa Salad with Roasted Vegetables and Parsley. This delightful dish is not only easy to whip up but also packed with wholesome ingredients that make it a perfect companion for your weight loss journey.

Let’s explore this vibrant salad that’s as nourishing as it is delicious!

Why Choose Turkey and Quinoa?

When it comes to weight loss, choosing the right ingredients is critical. Turkey is a lean protein that helps build muscle and keep you feeling full.

In fact, a 3-ounce serving of turkey breast contains about 25 grams of protein and only 120 calories, making it an excellent choice for a healthy meal.

Quinoa, on the other hand, is a super grain loaded with essential amino acids. It’s not just high in protein; it also boasts about 5 grams of fiber per cup, which can aid digestion and improve satiety.

According to a study published in the American Journal of Clinical Nutrition, a diet rich in fiber can help with weight management. So, combining turkey and quinoa in one meal? Genius!

Cooking Time and Servings

This nourishing salad takes about 40 minutes to prepare and serves 4 people. Perfect for meal prep or a family dinner, you’ll want to keep this recipe in your back pocket!

Ingredients You’ll Need

To create this vibrant Turkey and Quinoa Salad, gather the following ingredients:

For the Salad:

  • 1 pound ground turkey
  • 1 cup quinoa
  • 2 cups vegetable broth or water
  • 2 cups mixed vegetables (bell peppers, zucchini, carrots)
  • 2 tablespoons olive oil
  • Salt and pepper, to taste
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder

For the Dressing:

  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard
  • Salt and pepper, to taste
  • ¼ cup fresh parsley, chopped

Step-by-Step Cooking Instructions

Step 1: Roast the Vegetables (15 minutes)

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Prepare the Vegetables: Chop your mixed vegetables into bite-sized pieces. Bell peppers, zucchini, and carrots work beautifully together, but feel free to use whatever you have on hand!
  • Season: Toss the vegetables in a bowl with 2 tablespoons of olive oil, salt, and pepper.
  • Roast: Spread the vegetables on a baking sheet in a single layer. Roast them in the preheated oven for about 15 minutes or until they are tender and slightly caramelized.

Step 2: Cook the Quinoa (15 minutes)

  • Rinse the Quinoa: Rinse 1 cup of quinoa under cold water in a fine mesh strainer to remove its bitter coating.
  • Cook: In a medium saucepan, combine the rinsed quinoa with 2 cups of vegetable broth or water. Bring it to a boil, then reduce the heat to low and cover. Let it simmer for about 15 minutes, or until the liquid is absorbed and the quinoa is fluffy.
  • Fluff: Once cooked, remove from heat and fluff the quinoa with a fork.

Step 3: Cook the Turkey (10 minutes)

  • Brown the Turkey: In a large skillet over medium heat, add the ground turkey. Break it apart with a spatula and cook for about 5-7 minutes or until browned and fully cooked.
  • Season: Add garlic powder, onion powder, salt, and pepper to taste. Stir to combine and cook for an additional 2-3 minutes.

Step 4: Prepare the Dressing (5 minutes)

  • Mix the Dressing: In a small bowl, whisk together 3 tablespoons of olive oil, 2 tablespoons of lemon juice, Dijon mustard, salt, and pepper. Adjust seasoning to your taste.
  • Add Parsley: Stir in the chopped fresh parsley for a burst of flavor.

Step 5: Assemble the Salad (5 minutes)

  • Combine Ingredients: In a large bowl, combine the cooked quinoa, turkey, and roasted vegetables.
  • Dress the Salad: Drizzle the dressing over the salad and toss gently until everything is well coated.

Nutritional Information

This Turkey and Quinoa Salad is not just a feast for the senses but also a nutritional powerhouse.

Here’s a breakdown of what you’re getting per serving:

  • Calories: Approximately 350
  • Protein: 30g
  • Carbohydrates: 30g
  • Fiber: 7g
  • Fat: 15g

With its high protein and fiber content, this salad will keep you satisfied and full of energy.

Why This Recipe is Perfect for Weight Loss

  • High Protein: The turkey provides ample protein, essential for muscle repair and growth, especially important when you’re losing weight.
  • Fiber-Rich: Quinoa and mixed vegetables add fiber, which can help keep you feeling full longer and prevent overeating.
  • Healthy Fats: The olive oil and nuts (if added) provide healthy fats that are crucial for overall health and can help you feel satisfied.
  • Low-Calorie: Each serving is filling yet low in calories, making it easier to maintain a calorie deficit while still enjoying your meals.

Pairing Suggestions

This salad can stand alone as a complete meal, but if you’re looking to add a little something extra, consider these pairings:

  • Whole Grain Bread: A slice of whole grain bread can complement the salad beautifully.
  • Fruit: Pair it with a fresh fruit salad for dessert to balance the savory flavors.
  • Yogurt Dressing: A dollop of Greek yogurt dressing can add creaminess if you desire.

Storage and Meal Prep

If you find yourself with leftovers, you can store the salad in an airtight container in the refrigerator for up to 3 days. The flavors meld together beautifully, making it even more delicious the next day!

Meal Prep Tips:

  • Batch Cooking: Prepare the quinoa and turkey in bulk at the beginning of the week for easy salads on busy days.
  • Customize: Feel free to customize the vegetables and dressing based on your preferences or what’s in season.

Tips for Success

  • Use Fresh Herbs: Fresh parsley adds a vibrant flavor, but you can also experiment with cilantro or mint for a different twist.
  • Adjust Seasonings: Don’t be afraid to adjust the spices! This salad is versatile, so feel free to make it your own.
  • Cook Extra Quinoa: Prepare extra quinoa to use in other meals throughout the week, like stir-fries or as a base for bowls.

Embrace Your Healthy Journey

Eating healthy doesn’t have to be a chore, and with recipes like Turkey and Quinoa Salad with Roasted Vegetables and Parsley, you can enjoy every bite while working towards your weight loss goals.

This salad is a celebration of flavors and nutrients that can easily become a go-to in your kitchen.

So gather your ingredients, turn up your favorite tunes, and enjoy making a meal that’s as nourishing as it is delicious!