Mediterranean Meatball Bowl
A vibrant, protein-packed meal featuring seasoned baked meatballs layered over rice or quinoa, fresh greens, tomatoes, cucumbers, and a cooling tzatziki sauce.
Ingredients
For the Meatballs
- 500 g ground beef or turkey Use turkey for a lean protein option.
- 50 g breadcrumbs
- 30 g Parmesan cheese Grated.
- 1 large egg
- 2 cloves garlic Minced.
- 1 tsp oregano
- 1 tsp cumin
- 1 tsp salt
- 1 tsp pepper
For the Bowls
- 150 g cooked rice or quinoa
- 2 cups mixed greens
- 1 cup cherry tomatoes Halved.
- 1 cup cucumber Diced.
- 100 g feta cheese Crumbled.
- 150 g tzatziki sauce
Instructions
Preparation
- Preheat the oven to 400°F (200°C).
- In a large bowl, combine the ground meat, breadcrumbs, Parmesan cheese, egg, garlic, oregano, cumin, salt, and pepper. Mix until well combined.
- Form the mixture into meatballs, about 1 inch in diameter, and place them on a baking sheet.
Cooking
- Bake for 20-25 minutes, or until the meatballs are browned and cooked through.
Assembly
- In bowls, layer the cooked rice or quinoa, mixed greens, cherry tomatoes, and cucumber.
- Place the meatballs on top of the vegetables.
- Top with feta cheese and drizzle with tzatziki sauce before serving.
Notes
For a vegetarian alternative, replace meat with mashed chickpeas and chickpea flour. Use cauliflower rice for a lower-carb option. For added spice, include chili flakes or harissa.
Nutrition
Serving: 1gCalories: 600kcalCarbohydrates: 56gProtein: 28gFat: 22gSaturated Fat: 10gSodium: 800mgFiber: 4gSugar: 6g
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