Need a healthy 20-minute meal tonight? This Ground Turkey Stir-Fry with Green Beans and Kale is packed with vegetables and nutrients. 203 calories and 1 Weight Watchers Freestyle SP
Ground Turkey Stir-Fry Recipe with Greens Beans & Kale
Since I've made this ground turkey stir-fry for my family four times over the past month, refining it each time, and to rave reviews on the final attempt, I thought it was high time I shared it with you. I was so intent on perfecting this recipe because it comes together in 20 minutes and the ingredients are almost always stocked in our fridge, making it a great option for weeknight meal planning.
Stir-fries are something I've been making for years. In fact, it may have been the first meal I made when I moved away from home. As long as you don't overcook the veggies and you can put together a decent sauce like my go-to homemade stir fry sauce, stir-fries are pretty much foolproof.
What are the best vegetables for stir-fries?
- Green beans and bell peppers, like I use in this recipe, are not mandatory - they just happened to be what I had on hand.
- Other options are zucchini, broccoli, mushrooms, water chestnuts, onions, carrots, bok choy, celery, bean sprouts and baby corn (not an exhaustive list, by any means). Feel free to use whatever vegetables appeal to you.
- The key to properly cooked stir fry vegetables is cooking them in stages. Cook the ingredients with the longest cooking time first - think broccoli, carrots and onions. Add more delicate, quick cooking ingredients - think sprouts and thinly chopped cabbage - at the end of the cooking time.
- Throwing some chopped kale, cabbage or spinach in during the last minute of cooking is one of my favorite ways to add a dose of nutrients. The extra fiber makes this meal even more filling. I've been using Trader Joe's bagged cruciferous vegetable mix (a mixture of kale, shaved Brussels sprouts and cabbage - awesome for quick slaws, too), but any of those vegetables alone would work well.
How can I make a gluten free stir fry?
- If a stir fry recipe contains gluten, the sauce is typically the culprit. The protein and vegetable you're using are likely gluten free, unless you opt for breaded chicken or shrimp.
- In the sauce used in this recipe, substitute tamari for the soy sauce and use a gluten free hoisin sauce.
Other healthy 20-minute meals:
Turkey Taco Stuffed Sweet Potatoes {Cookin' Canuck}
15-Minute Wonton Soup {Cookin' Canuck}
Arugula Lentil Salad From Heaven {Hurry the Food Up}
One Pan Lemon Basil Chicken {Well Plated}
Printable Recipe
Ground Turkey Stir-Fry with Greens Beans & Kale
Ingredients
- 1 pound extra lean ground turkey
- 1 teaspoon canola oil
- 1 teaspoon sesame oil
- ½ pound green beans trimmed & cut into 1-inch pieces
- 1 red bell pepper cut into ½-inch pieces
- 3 garlic cloves minced
- 1 tablespoon minced fresh ginger
- 2 ½ cups chopped kale & cabbage mixture*
The Sauce:
- 4 tablespoon low sodium soy sauce tamari for gluten free
- 2 tablespoons water
- 1 teaspoon agave nectar or honey
- 2 teaspoons hoisin sauce gluten free version, if desired
Instructions
- Heat a large nonstick skillet over medium-high heat. Lightly cook with cooking spray, then add the ground turkey. Cook, breaking up the turkey with a wooden spoon, until cooked through. Transfer to a bowl.
- Heat the canola oil and sesame oil in the skillet. Add the greens beans and cook, stirring occasionally, for 2 minutes. Add the red bell pepper and cook for 1 additional minute. Add the garlic and ginger, and cook for 30 seconds.
- Stir in the cooked ground turkey, kale/cabbage and the sauce. Cook, stirring, until heated, about 1 minute. Serve.
The Sauce:
- Whisk together the soy sauce, water, agave nectar (or honey) and hoisin sauce.
Notes
Nutrition
This post was originally published on June 1, 2017 and was updated on May 16, 2019.
Disclosure: This post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!
Donna
I made this for lunch today for my husband and me. We both really enjoyed it! I didn't have green beans on hand so added frozen peas instead. I did use a combination of kale and cabbage and an orange pepper. Recipe is really, really good! Sauce is nice! Thanks so much for sharing! Will definitely make again!
Crissy
This was so great! Healthy dish with so much flavor. I used rice vinegar in place of water in the sauce! I can't wait to make this one again!m
Amy Anderson
Tried this tonight and it was amazing! Thank you!
Holley
I make this at least twice a month. My whole family loves it. It's currently my favorite meal! Could eat it everyday!
Terry Miller
Didn't think to take a picture, but I made this tonight for my husband and me and we both thought it was delicious! I was looking for a new recipe for ground turkey as the only dishes we've been using it for are turkey spaghetti and pumpkin turkey chili, the latter which we usually only make in the colder months. My husband can be finicky and would not even entertain a turkey burger, but he likes Asian cooking so this sounded appealing. It was very easy to assemble as well since I bought the green beans already trimmed and cleaned and found a bag of Walmart's "Martketside" brand Super Blend which was a mix of Brussels Sprouts, Napa Cabbage, Kohlrabi, Broccoli, Carrots, & Kale. Didn't mention the kale to my husband as he doesn't think he likes that either, but he lapped this dish up and went for seconds! Might chop up green onions and add them at the end the next time we make this and will probably serve it with brown rice since this is a very light dish. Overall, this is a winner!!
Angela
Very flavorful. Enjoyed the kale and cabbage mixture. Thank you for another yummy recipe.
Kimberly @ The Daring Gourmet
Such a healthy and nutritious meal, love it!
Dee
I love stir fries, and you can't beat a 20-minute dinner! Looks perfect to me!
Amy @ Little Dairy on the Prairie
This looks so tasty! I want to eat my screen!
Dorothy at Shockingly Delicious
What a perfect meal! I love that it is so quick to make too!
Paula - bell'alimento
I absolutely love stir frys Dara and this one looks amazing.
Stephanie
Nutricious, delicious, and reading in 20 minutes? Sounds perfect!!