Mediterranean Diet Turkey Bolognese
Discover a wholesome twist on a classic favorite with this Mediterranean Diet Turkey Bolognese recipe. Packed with lean ground turkey, vibrant vegetables like onion, carrot, and celery, and infused with heart-healthy extra virgin olive oil, this dish is as nutritious as it is flavorful. A medley of aromatic herbs—oregano, thyme, and basil—alongside crushed tomatoes and a touch of red pepper flakes creates a rich, savory sauce that's perfect for pairing with zucchini noodles or whole-grain pasta for a balanced and satisfying meal. Ready in just an hour with minimal prep, this lighter take on Bolognese is ideal for busy weeknights or meal prepping. Garnish with fresh parsley for an extra dash of Mediterranean flair, and enjoy a guilt-free comfort food experience that aligns with your healthy lifestyle goals!
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Recipe Information
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium yellow onion, finely diced
- 1 medium carrot, finely diced
- 1 medium celery stalk, finely diced
- 3 cloves garlic, minced
- 1 pound lean ground turkey
- 2 tablespoons unsalted tomato paste
- 28 ounces canned crushed tomatoes (no added sugar)
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 0.5 teaspoon red pepper flakes
- 0.5 cup low-sodium chicken or vegetable broth
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper, freshly ground
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
- 4 cups zucchini noodles or whole-grain pasta, cooked
Instructions
Heat the olive oil in a large skillet or sauté pan over medium heat.
Add the diced onion, carrot, and celery, and sauté for 5-7 minutes until softened.
Stir in the minced garlic and cook for another 1-2 minutes until fragrant.
Push the vegetables to the side of the pan and add the ground turkey. Cook, breaking it up with a wooden spoon, until no longer pink, about 5-7 minutes.
Add the tomato paste to the pan and stir well to coat the turkey and vegetables. Cook for 2 minutes to develop the flavor.
Pour in the crushed tomatoes, chicken or vegetable broth, dried oregano, thyme, basil, and red pepper flakes. Stir to combine.
Season with sea salt and black pepper. Bring the sauce to a gentle simmer, reduce the heat to low, and let it cook uncovered for 30 minutes, stirring occasionally.
Taste and adjust seasoning with additional salt, pepper, or herbs if needed.
Serve the turkey Bolognese over zucchini noodles or whole-grain pasta. Garnish with fresh parsley if desired.
Nutrition Facts
Calories |
1356 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.6 g | 85% | |
| Saturated Fat | 13.4 g | 67% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 324 mg | 108% | |
| Sodium | 3968 mg | 173% | |
| Total Carbohydrate | 104.8 g | 38% | |
| Dietary Fiber | 30.2 g | 108% | |
| Total Sugars | 60.5 g | ||
| Protein | 114.4 g | 229% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 588 mg | 45% | |
| Iron | 19.3 mg | 107% | |
| Potassium | 6339 mg | 135% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
