Mediterranean Ground Turkey Stir Fry with Quinoa and Veggies
A flavorful and colorful turkey stir-fry paired with fluffy quinoa and vibrant vegetables. Packed with lean protein and fiber, this balanced meal comes together smoothly for a nourishing dinner.
Prep
15 min
Cook
15 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Brittney + Lila
Brittney created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Wok · Large skillet · Saucepan · Colander
Time saver
For meal prep, store the turkey mix and quinoa in airtight containers in the fridge for up to 4 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
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- 01
Measure out 0
Measure out 0.5 cup of quinoa and rinse thoroughly under cool water in a fine-mesh strainer.
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Combine the rinsed quinoa with 1 cup…
In a small saucepan over high heat, combine the rinsed quinoa with 1 cup (240ml) of water and a small pinch of salt. Bring to a boil, then cover with a lid, lower the heat to low, and simmer for 15 minutes until liquid is absorbed and quinoa is fluffy. Remove from heat and let rest covered for 5 minutes.
Look for: liquid is absorbed and quinoa is fluffy
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Heat 1 tbsp of olive oil in…
Heat 1 tbsp of olive oil in a large skillet or wok over medium-high heat (375°F / 190°C).
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Add 150g of lean ground turkey to…
Add 150g of lean ground turkey to the skillet. Break the meat apart with a wooden spoon and cook for 6 to 8 minutes, until evenly browned and fully cooked to an internal temperature of 165°F (74°C).
Look for: evenly browned and fully cooked to an internal temperature of 165°F (74°C)
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Add 2 minced garlic cloves
Add 2 minced garlic cloves, 0.5 diced zucchini, and 0.5 sliced red bell pepper to the skillet with the turkey. Stir frequently for 4 to 5 minutes until the vegetables are tender-crisp.
Look for: the vegetables are tender-crisp
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Stir in 1 cup of fresh baby…
Stir in 1 cup of fresh baby spinach and cook for 1 to 2 minutes until just wilted.
Look for: just wilted
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Divide the cooked quinoa between plates and…
Divide the cooked quinoa between plates and top with the hot turkey and vegetable mixture. Serve immediately.
Ready when: everything is assembled and ready to enjoy
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