Description
A flavorful and wholesome Greek Meatball Bowl featuring tender meatballs seasoned with fresh herbs and spices, served over rice with crisp fresh veggies and topped with creamy, tangy homemade tzatziki sauce. This vibrant and nutritious Mediterranean-inspired meal is perfect for a satisfying dinner packed with protein, fiber, and fresh flavors.
Ingredients
Scale
For the Meatballs:
- 1 pound ground beef or lamb
- 1/4 cup grated red onion
- 2 cloves garlic, minced
- 1/4 cup breadcrumbs
- 1 egg
- 2 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh dill or mint
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil (for cooking)
For the Bowls:
- 2 cups cooked white or brown rice
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted
- 1/2 cup crumbled feta cheese
- Lemon wedges for serving
For the Tzatziki Sauce:
- 1 cup Greek yogurt
- 1/2 cucumber, grated and squeezed dry
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- 1 tablespoon chopped fresh dill
- Salt and pepper to taste
Instructions
- Prepare the Tzatziki Sauce: In a small bowl, combine Greek yogurt, grated cucumber, olive oil, lemon juice, minced garlic, and chopped fresh dill. Stir well and season with salt and pepper to taste. Cover and refrigerate until ready to serve, allowing the flavors to meld.
- Make the Meatball Mixture: In a large bowl, mix together ground beef or lamb, grated red onion, minced garlic, breadcrumbs, egg, chopped parsley, dill or mint, dried oregano, salt, and black pepper. Mix gently just until combined to keep meatballs tender.
- Form the Meatballs: Shape the meat mixture into small, evenly sized meatballs, about 1 tablespoon each, to ensure uniform cooking.
- Cook the Meatballs: Heat olive oil in a large skillet over medium heat. Add the meatballs in batches to avoid overcrowding. Cook, turning occasionally, until browned all over and cooked through, about 8 to 10 minutes total. Remove from heat and set aside.
- Assemble the Bowls: Divide the cooked rice evenly between 4 bowls. Top each bowl with cooked meatballs, cherry tomatoes, diced cucumber, sliced red onion, Kalamata olives, and crumbled feta cheese.
- Add Tzatziki and Serve: Spoon a generous dollop of the chilled tzatziki sauce over each bowl. Serve with lemon wedges on the side for squeezing over the top, enhancing the fresh flavors.
Notes
- For meal prep, store the meatballs, rice, vegetables, and tzatziki sauce separately and assemble just before serving to maintain freshness.
- Swap ground beef or lamb with ground turkey or chicken for a leaner option.
- Add a side of hummus or crispy pita chips for extra texture and flavor variety.
Nutrition
- Serving Size: 1 bowl
- Calories: 520
- Sugar: 5g
- Sodium: 580mg
- Fat: 28g
- Saturated Fat: 10g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 3g
- Protein: 32g
- Cholesterol: 90mg
