Fresh and Zesty Summer Taco Bowls

on Jun 20 2025

Fresh and Zesty Summer Taco Bowls

Experience the vibrant taste of summer with this MIND Diet–inspired Taco Bowls.  This recipe offers a delicious, nutrient-dense meal aligned with the principles of the MIND Diet, designed to support long-term brain health through smart, intentional food choices.  While especially refreshing during the summer months, this dish is versatile enough to enjoy year-round. 

Quick to prepare and easy to customize, it’s an ideal option for families—each person can build their own bowl to suit their preferences.  A splash of your favorite hot sauce can add just the right amount of heat. 

This bowl brings together a powerful combination of brain-supportive nutrients: magnesium from quinoa, black beans, and avocado helps support cognitive function and stress regulation; lean turkey provides vitamin B12, essential for nerve health and memory; and a colorful variety of vegetables delivers a rich array of flavonoids—including quercetin, kaempferol, and myricetin, as well as the carotenoids lutein and zeaxanthin, known to protect against age-related cognitive decline. 

Fresh and Zesty Summer Taco Bowls

Laura Morris CPT and Jennifer Ventrelle RD

Cuisine

Mediterranean Diet, MIND Diet

Category

Lunch, Dinner

Fresh and Zesty Summer Taco Bowls

Ingredients

    Spices

    • 2 teaspoons garlic powder 
    • 1 tablespoon ground cumin 
    • ½ teaspoon smoked paprika 
    • ½ teaspoon chili powder 
    • ½ teaspoon salt 

    Veggies

    • 1 15-ounce can black beans, rinsed and drained  
    • 2 cups fresh corn (or thawed frozen corn) 
    • 2 cups halved cherry tomatoes 
    • 1 large red bell pepper, seeded and chopped 
    • 6 cups chopped romaine lettuce 

    Other

    • 1 cup red or white quinoa 
    • 2 ¼ cup water 
    • 1 lb lean ground turkey 

    Toppings

    • ½ cup fresh cilantro, chopped 
    • 1 large avocado, cut into cubes 
    • 1 cup baked tortilla chips, lightly smashed 

    Dressing

    • 1/3 cup extra virgin olive oil 
    • Juice of 1-2 lime (about 2-4 tablespoons lime juice) 
    • 1 tablespoon honey 

    Directions

    1. Start by measuring out spices into a small bowl. Set aside. Next, chop your corn (if using from a cobb), tomatoes, bell pepper, and romaine lettuce. Set aside.
    2. Combine the Quinoa and 2 cups of the water in a medium saucepan and bring to a boil over high heat. Reduce the heat to low, cover, and cook for 15-20 minutes, or until light and fluffy.
    3. While the quinoa is cooking, heat the oil in a medium sauce pan over medium heat. Add the ground turkey and brown for 5 minutes, lightly mixing with a wooden spoon. Mix in the spices- garlic powder, ground cumin, smoked paprika, chilli powder and salt. Add the remaining ¼ cup of water and cook for another 5-7 minutes, or until the turkey is fully cooked through. Remove from heat.
    4. In a small bowl whisk together the oil, lime juice and honey. Set aside.
    5. In a large serving bowl add the quinoa, ground turkey, black beans, corn, tomatoes and bell peppers.  Top with dressing and toss together.
    6. Top with cilantro, avocado and tortilla chips.
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