Smoky Turkey Meatballs with Roasted Butternut Squash, Bulgur & Lemon Yogurt
55 min · Medium
#autumn#high-protein#meal prep#mediterranean#weeknight
Around 50 g of protein a portion, slow carbs from bulgur and squash, and just enough fat to taste like a proper dinner — this is the plate for the evening after a strength session. Oats soaked into the mix keep lean turkey juicy; smoked paprika does the rest. Cook it on Sunday: it packs into four lunchboxes and tastes even better on day two.
Ingredientsfor 4 portions
- 600 g Ground Turkey, Raw
- 40 g Rolled Oats
- 1 large egg Large Eggs
- 1 medium Yellow Onion, finely chopped, divided
- 3 clove Garlic, grated, divided
- 2 tsp Smoked Paprika, divided
- 1 tsp Cumin
- 800 g Butternut Squash, peeled, cut into 2 cm cubes
- 2 tbsp Olive Oil, divided
- 400 g Tomatoes, Canned, Drained
- 200 g Medium Bulgur Wheat
- 200 g Greek Yogurt
- 80 g Feta Cheese, crumbled
- 20 g Flat-leaf Parsley, chopped
- 1 Lemon, zest and juice
- 1 tsp Sea Salt
- 0.5 tsp Black Pepper
Steps
- Heat the oven to 220 °C. Toss the squash cubes with half the olive oil, half the smoked paprika and a pinch of salt and pepper, then spread them on a lined tray in a single layer — crowded cubes steam instead of roasting.
- Roast for 25–30 minutes, turning once, until the edges are deep golden and a knife slides in without resistance.
- Meanwhile, put the turkey, oats, egg, half the onion and garlic, the cumin, the remaining paprika, a little of the parsley and a good pinch of salt and pepper in a large bowl. Mix with your hands until just combined and leave for 5 minutes — the oats soak up the juices, which is what keeps lean turkey moist.
- With damp hands, roll the mixture into 20–24 walnut-sized meatballs and line them up on a board.
- Heat the remaining oil in a large skillet over medium-high heat. Brown the meatballs in batches for 5–6 minutes, turning, until golden on all sides — leave space between them, or they release water instead of browning.
- Return all the meatballs to the pan and push them to the side. Soften the remaining onion and garlic for 2–3 minutes, then add the tomatoes, a splash of water and a pinch of salt. Cover and simmer gently for 10–12 minutes, until the meatballs are cooked through and the sauce clings to a spoon.
- While the meatballs simmer, cook the bulgur in plenty of lightly salted boiling water for 10–12 minutes until tender with a slight bite, then drain well and fluff with a fork.
- Stir the lemon zest, a good squeeze of juice and a pinch of salt into the yogurt.
- Spoon the bulgur into bowls, top with the squash and the meatballs in their sauce, then finish with lemon yogurt, crumbled feta and the rest of the parsley. For meal prep, pack the yogurt separately — the boxes keep 3–4 days in the fridge.
