Global
Turkey Taco Bowl
A loaded taco bowl with lean turkey, beans, salsa and avocado over greens or brown rice. Balanced and filling.
~35 mintotal~494 kcalper serving~49g protein~54g carbs~11g fat
Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 4.
Ingredients
- 500g turkey mince
- 1 tsp cumin
- 1 tsp paprika
- 400g kidney beans
- 1 cup corn
- 2 cups cooked brown rice or greens
- To serve: salsa, avocado, yogurt, coriander
- Salt & pepper
Cooking Steps
Brown the turkey with the spices; add the beans and corn to warm through.
Season well.
Build bowls over brown rice or greens.
Top with salsa, avocado, a spoon of yogurt and coriander.
Optional Enhancements
- Chicken or lentils
- Cauliflower rice base
- Add jalapeños
Plant & Growing Tips
Corn
- Plant corn seeds directly into the garden after the last frost, when soil temperatures are consistently above 60°F (15°C).
- Plant in blocks of at least 4x4 rows rather than a single long row to ensure good wind pollination.
- Corn is a heavy feeder; ensure rich, well-drained soil and consistent watering, especially during tasseling and silking.
Coriander
- Sow coriander seeds directly in the garden in spring or autumn, as it prefers cooler weather and bolts quickly in heat.
- Plant in partial shade in warmer climates to prolong the leafy growth stage.
- For a continuous supply, sow small batches of seeds every few weeks.
Natural Pest Control
- Apply a few drops of mineral oil to the silks of each corn ear about a week after they appear to deter corn earworms.
- Spray aphids off coriander plants with a strong stream of water or use insecticidal soap.
- Plant companion plants like marigolds or borage near corn to help deter various pests.
Harvest
Corn
- Harvest corn when the silks have turned brown and dry, and the kernels are plump and milky when pierced with a fingernail.
- Grasp the ear firmly and twist it downward to snap it off the stalk.
Coriander
- Snip outer leaves and stems as needed, allowing the inner leaves to continue growing (cut-and-come-again).
- Harvest the entire plant before it bolts (sends up a flower stalk) for the best leaf flavor.
Storing & Freezing
Filling keeps 3 days.
