Mediterranean Diet Turkey Bolognese

Elevate your weekly meal rotation with this irresistible Mediterranean Diet Turkey Bolognese, a lighter, nutrient-packed twist on the classic Italian favorite. Made with lean ground turkey, a medley of finely diced veggies, and heart-healthy extra virgin olive oil, this wholesome recipe is bursting with flavor thanks to aromatic garlic, dried herbs, and a touch of red pepper flakes for subtle heat. Simmered to perfection in a rich tomato sauce, it's a perfect balance of comfort and clean eating. Serve it over zucchini noodles for a low-carb option or whole-grain pasta for a fiber-rich alternative. Ready in just an hour, this easy, one-pan dish is a must-try for anyone embracing the Mediterranean diet or looking to enjoy a guilt-free take on pasta night!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Heat the olive oil in a large skillet or sauté pan over medium heat.

Step 2

Add the diced onion, carrot, and celery, and sauté for 5-7 minutes until softened.

Step 3

Stir in the minced garlic and cook for another 1-2 minutes until fragrant.

Step 4

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.

Step 5

Add the tomato paste to the pan and stir well to coat the turkey and vegetables. Cook for 2 minutes to develop the flavor.

Step 6

Pour in the crushed tomatoes, chicken or vegetable broth, dried oregano, thyme, basil, and red pepper flakes. Stir to combine.

Step 7

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.

Step 8

Taste and adjust seasoning with additional salt, pepper, or herbs if needed.

Step 9

Serve the turkey Bolognese over zucchini noodles or whole-grain pasta. Garnish with fresh parsley if desired.

Nutrition Facts

Serving size	(2855.2g)

Amount per serving	% Daily Value*
Calories	1356.1

Total Fat 66.6g	0%
Saturated Fat 13.4g	0%
Polyunsaturated Fat g
Cholesterol 324.0mg	0%
Sodium 3968.4mg	0%
Total Carbohydrate 104.8g	0%
Dietary Fiber 30.2g	0%
Total Sugars 60.5g
Protein 114.4g	0%

Vitamin D 0IU	0%
Calcium 587.6mg	0%
Iron 19.3mg	0%
Potassium 6338.8mg	0%

*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.

Source of Calories

Fat: 40.6%

Protein: 31.0%

Carbs: 28.4%