Enjoy the Health Benefits of Lentils and Ground Turkey

A Powerful Protein Combination

Adding lentils and ground turkey to your diet is an easy way to enjoy delicious nutritious meals. This combo packs a powerful protein punch and offers an array of health benefits. In this article I’ll explain why you should eat more lentils and ground turkey and provide tips for cooking with this dynamic duo.

Why Lentils and Ground Turkey Are So Healthy

Lentils are an economical versatile and protein-rich ingredient. Just one cup of cooked lentils contains about 18 grams of protein and 16 grams of fiber. Lentils are also packed with folate manganese, iron, and phosphorus. Their high fiber content supports digestive and heart health. Studies show that eating more lentils can help manage blood sugar levels and lower cholesterol. Their hearty, satisfying texture makes them perfect for soups, salads, veggie burgers and more.

Ground turkey is a leaner alternative to ground beef, with less saturated fat. A 4-ounce serving of 93% lean ground turkey has around 160 calories and 24 grams of protein with 3 grams of fat. Ground turkey provides iron, zinc, vitamin B6 and niacin. Choosing ground turkey over red meat can reduce your risk for heart disease and diabetes. It’s also budget-friendly. Swapping in ground turkey allows you to cut calories without sacrificing flavor or nutrition.

When you combine lentils and ground turkey you get more protein than either ingredient individually. Just half a cup of cooked lentils plus a 4-ounce serving of ground turkey supplies about 35 grams of protein. That’s more than half the recommended daily intake for most adults.

So eating lentils and ground turkey gives you a hefty helping of protein along with fiber, antioxidants, vitamins and minerals. This combo supports muscle growth, satiety, weight management, heart health and steady energy levels. It’s an optimal plant-based and lean meat pairing.

Delicious Ways to Cook with Lentils and Ground Turkey

Lentils and ground turkey taste fantastic together in chilis, tacos, soups, casseroles and more. Here are some tasty recipe ideas:

Lentil and Ground Turkey Chili

Simmer brown lentils with sautéed ground turkey, onions, chili powder and diced tomatoes for a hearty, fiber-filled chili. Top with shredded cheese, salsa and lime wedges.

Lentil and Ground Turkey Tacos

Cook lentils with taco seasoning and ground turkey. Serve in warmed corn tortillas with your favorite taco toppings like shredded lettuce, salsa and avocado.

Lentil and Turkey Soup

For a cozy soup, combine cooked green lentils and ground turkey with chicken broth, carrots, celery and seasonings. Finish with a splash of lemon juice.

Lentil and Ground Turkey Patties

Mix cooked lentils with lean ground turkey. Form into patties and pan fry until browned. Stuff into wholegrain buns with your preferred burger toppings.

Lentil and Turkey Casserole

In a baking dish, layer cooked lentils, ground turkey, diced tomatoes and onions. Top with cheese and breadcrumbs then bake until bubbling.

Lentil and Ground Turkey Meatballs

Blend cooked lentils into ground turkey and shape into balls. Bake the meatballs and serve over zucchini noodles or whole grain pasta with your choice of sauce.

Lentil and Ground Turkey Vegetable Soup

Sauté ground turkey with onions, carrots and celery. Add chicken broth, tomatoes and lentils. Simmer until the lentils are tender.

Lentil Stuffed Peppers with Ground Turkey

Fill bell peppers with a mixture of lentils, ground turkey, rice, onions, garlic and seasoning. Arrange in a baking dish, top with sauce and cheese then bake.

Handy Tips for Cooking with Lentils and Ground Turkey

Here are some pointers to help you get the best results when cooking with lentils and ground turkey:

• Look for French green, brown or black lentils. They hold their shape better than red lentils. Rinse and sort through dry lentils before cooking to remove debris.

• Cook lentils from their dried state in broth or water. They usually take 20-30 minutes to become tender. Undercooked lentils can be unpleasantly crunchy.

• Choose 93% lean or 99% lean ground turkey for the best nutrition profile. Higher fat versions will have more calories.

• Cook ground turkey thoroughly in a skillet to eliminate any risk of bacteria. Use a food thermometer to ensure ground turkey reaches 165oF.

• Mix cooked lentils or dry lentils into raw ground turkey gently to retain a loose texture. Overmixing can make the mixture dense and tough.

• Add bold spices like chili powder, cumin and paprika to lentils and ground turkey to boost flavor. They pair well with Mexican-style seasonings.

• Use lentils and ground turkey in stuffed vegetables like bell peppers or zucchini boats for an easy one-dish meal.

• To freeze, portion cooked lentil and ground turkey dishes into individual containers. They’ll keep for 3-6 months.

A Nutritious Combo You’ll Want to Eat Again and Again