This Mediterranean-inspired ground turkey stew is a hearty and nutritious one-pot meal, packed with protein-rich turkey, fiber-loaded cannellini beans, and vitamin-rich kale.
Brimming with fresh herbs and olives, it delivers good fats and robust flavors while remaining low in saturated fat.
Quick, easy, and satisfying, this wholesome stew is perfect for busy weeknight dinners, meal prep, or a comforting, healthy lunch option.
Hearty Mediterranean Ground Turkey Stew
Equipment
- 1 Dutch oven or large heavy-bottom pot
Ingredients
- 1 large onion finely chopped
- 5 garlic cloves minced
- 1 tablespoon extra-virgin olive oil
- 1 pound extra-lean ground turkey
- 1 teaspoon Italian seasoning
- 14 ounces canned diced tomatoes low sodium
- 2 cans 14 ounces each cannellini beans, rinsed and drained
- 1 cup low-sodium chicken broth
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 2 bay leaves
- 4 cups coarsely chopped kale packed
- 3/4 cup pitted olives halved
- Juice of 1/2 lemon
- 1/2 cup fresh basil finely chopped
- 1/2 cup fresh parsley finely chopped
Instructions
- Prepare Aromatics: Heat your Dutch oven or large heavy-bottom pot over medium heat. Add 1 tablespoon of extra-virgin olive oil and allow it to warm until shimmering. Add the finely chopped onion and minced garlic. Stir occasionally, cooking for about 5 minutes until the onions are soft, fragrant, and translucent. This step builds the base flavor for the stew, so avoid rushing—allow the garlic to gently toast without burning.
- Brown the Turkey: Add the 1 pound of extra-lean ground turkey to the pot. Using a spatula, break the meat into small crumbles.Stir consistently for 4–5 minutes, ensuring the turkey browns evenly and cooks through.Sprinkle in 1 teaspoon of Italian seasoning and continue stirring for another 30 seconds to release the herbs’ aroma. This browning step is crucial for deep flavor development in the stew.
- Incorporate Tomatoes and Beans: Pour in the 14-ounce can of diced tomatoes along with the 2 cans of rinsed and drained cannellini beans. Add 1 cup of low-sodium chicken broth to create a flavorful cooking liquid. Season the mixture with 1/2 teaspoon salt, 1/2 teaspoon ground black pepper, and add 2 bay leaves. Stir thoroughly to combine all ingredients.
- Simmer the Stew: Bring the mixture to a gentle boil over medium-high heat. Once boiling, reduce the heat to low and cover the pot with a lid. Let the stew simmer for 20 minutes. This slow simmer allows the flavors to meld beautifully, the beans to absorb some of the tomato broth, and the turkey to remain tender. Stir occasionally to prevent sticking or scorching at the bottom of the pot.
- Add Greens and Olives: Turn off the heat and immediately add 4 cups of coarsely chopped kale, 3/4 cup of halved olives, and the juice of 1/2 lemon. Stir gently to combine. Cover the pot and let it sit for a few minutes to allow the kale to wilt evenly. The residual heat will soften the greens without overcooking them, keeping their vibrant color and nutrients intact.
- Finish with Fresh Herbs: Add 1/2 cup each of finely chopped basil and parsley to the stew. Stir gently to mix them throughout. Let the stew sit for an additional 5–10 minutes, covered, to let the fresh herbs infuse the dish with a bright, aromatic flavor. Remember to remove the bay leaves before serving. This final step elevates the dish with fresh, layered Mediterranean flavors.
- Serve and Enjoy: Scoop the stew into bowls while hot. Pair with crusty bread or serve over a small portion of rice if desired. The combination of protein, fiber, and fresh greens makes this stew both filling and nourishing. The texture should be hearty but not heavy, with the beans providing creaminess, turkey adding protein, and kale offering a slightly chewy, earthy bite.
Notes
- For the best flavor, use fresh herbs whenever possible; dried herbs can be substituted in a pinch, but fresh basil and parsley bring brightness and aroma.
- Be gentle when adding kale at the end—allowing it to wilt slowly prevents it from becoming mushy and preserves its vibrant color and nutrients.
- Drain and rinse canned beans thoroughly to reduce excess sodium and prevent a too-salty stew.
- Adjust seasoning at the end after adding lemon juice and olives; the acidity and brine can enhance or slightly alter the overall flavor balance.
- This recipe is highly adaptable—feel free to swap kale with spinach or chard, or use green beans for variation.
Chef’s Secrets For Maximum Flavor
To elevate this Mediterranean stew, always start by gently sautéing the onions and garlic until soft, as this creates a rich, flavorful base.
Browning the turkey is crucial; it adds depth and enhances the overall taste. Simmering the stew slowly allows all ingredients to blend perfectly.
Adding kale, olives, and lemon juice at the end ensures the greens remain tender and the olives retain their briny punch, while the herbs finish with a fresh, aromatic lift.
For even more flavor, try letting the stew rest for 10 minutes before serving—this “marriage” of flavors brings the dish to its peak.
Serving Suggestions For Mediterranean Style
This stew is versatile and pairs beautifully with a variety of sides. Serve it hot in deep bowls with a slice of warm, crusty whole-grain bread for a complete, satisfying meal.
For a lighter option, serve it over a small portion of quinoa or brown rice to soak up the tomato broth.
A sprinkle of grated Parmesan or crumbled feta on top adds a subtle richness.
For family-style meals, garnish with extra fresh parsley and basil for a vibrant presentation that makes the dish visually appealing.
Storage Tips To Maintain Freshness
Store any leftovers in an airtight container in the refrigerator for up to 5 days.
When reheating, do so gently on the stovetop over low heat to preserve the texture of the kale and prevent the turkey from drying out.
For longer storage, this stew freezes well—fully cook, cool completely, and transfer to freezer-safe containers.
Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating slowly, and stir in a splash of broth if needed to maintain a smooth, saucy consistency.
Frequently Asked Questions
1. Can I use a different protein?
Yes! Ground chicken, lean beef, or even plant-based meat substitutes can be used instead of turkey.
Adjust cooking times slightly for different proteins to ensure they are fully cooked.
2. How can I make this stew spicier?
Add a pinch of crushed red pepper flakes while sautéing the onions and garlic, or stir in a small diced chili for a gentle heat that complements the Mediterranean flavors.
3. Can I make this stew ahead of time?
Absolutely! You can prepare the stew up to a day in advance. Refrigerate it after cooking and reheat gently before serving. The flavors actually intensify when allowed to rest.
4. What can I substitute for kale?
Spinach, Swiss chard, or collard greens work well as substitutes. Keep in mind that softer greens like spinach will wilt faster, so add them at the very end and stir briefly.
5. Can I use canned tomatoes with seasoning?
Yes, but check the label for added salt or sugar. If using pre-seasoned tomatoes, reduce the added salt in the stew to prevent it from becoming too salty.
