Name: Ultimate Mediterranean Meatball Bowl with Tzatziki & Rice
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Mediterranean
Ingredients: 1 lb ground beef or lamb; 1/2 cup breadcrumbs; 1/4 cup grated Parmesan cheese; 1/4 cup finely chopped parsley; 1 egg; 2 cloves garlic, minced; 1 teaspoon dried oregano; 1/2 teaspoon ground cumin; 1/2 teaspoon ground paprika; Salt and pepper, to taste; 1 cup Greek yogurt; 1/2 cucumber, grated and excess water squeezed out; 2 tablespoons fresh lemon juice; 2 tablespoons fresh dill, chopped; 1 tablespoon olive oil; 1 clove garlic, minced; Salt and pepper, to taste; 1 cup basmati rice; 2 cups water; Pinch of salt; Fresh vegetables (e.g., cherry tomatoes, cucumber, red onion); Fresh parsley, chopped; Lemon wedges

Description

This Ultimate Mediterranean Meatball Bowl is a vibrant, flavorful dish with tender meatballs, creamy tzatziki, and fluffy rice. It brings Mediterranean flavors together in one wholesome and satisfying meal.

Ingredients

1 lb ground beef or lamb

1/2 cup breadcrumbs

1/4 cup grated Parmesan cheese

1/4 cup finely chopped parsley

1 egg

2 cloves garlic, minced

1 teaspoon dried oregano

1/2 teaspoon ground cumin

1/2 teaspoon ground paprika

Salt and pepper, to taste

1 cup Greek yogurt

1/2 cucumber, grated and excess water squeezed out

2 tablespoons fresh lemon juice

2 tablespoons fresh dill, chopped

1 tablespoon olive oil

1 clove garlic, minced

Salt and pepper, to taste

1 cup basmati rice

2 cups water

Pinch of salt

Fresh vegetables (e.g., cherry tomatoes, cucumber, red onion)

Fresh parsley, chopped

Lemon wedges

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Instructions

Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a large bowl, combine the ground meat, breadcrumbs, Parmesan, parsley, egg, garlic, oregano, cumin, paprika, salt, and pepper. Mix everything together until fully incorporated.
Form the mixture into small meatballs, about 1 to 1.5 inches in diameter. Place the meatballs on the prepared baking sheet.
Bake the meatballs for 18-20 minutes, or until they are golden brown and cooked through.
While the meatballs are baking, prepare the tzatziki sauce by combining the Greek yogurt, grated cucumber, lemon juice, dill, olive oil, garlic, salt, and pepper. Stir well and refrigerate.
For the rice, bring the water to a boil in a medium pot. Add the rice and a pinch of salt, reduce the heat to low, cover, and simmer for 15 minutes, or until the rice is tender and the water is absorbed. Fluff with a fork.
Assemble the bowls by serving a scoop of rice as the base, then top with meatballs. Drizzle with tzatziki sauce and garnish with fresh vegetables, chopped parsley, and lemon wedges.

Notes

Vegetarian Option: Swap the meatballs with falafel or plant-based protein like lentils or chickpeas.

Rice Alternative: Use quinoa or couscous instead of basmati rice.

Spicy Kick: Add chili flakes or cayenne pepper to the meatball mixture or tzatziki sauce for heat.

Herb Swap: Use mint, cilantro, or basil instead of parsley or dill for a unique twist.

Storage: Store the meatballs, tzatziki sauce, and rice separately in airtight containers. The meatballs and rice last 3-4 days; tzatziki lasts 2-3 days.

Reheating: Warm the meatballs in the oven at 350°F (175°C) for 10-12 minutes or microwave for 1-2 minutes. Reheat rice with a splash of water.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Main Course
Method: Baking, Stirring, Boiling
Cuisine: Mediterranean

Nutrition

Serving Size: 1 bowl
Calories: 500 kcal
Sugar: 6g
Sodium: 600mg
Fat: 20g
Saturated Fat: 6g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 3g
Protein: 30g
Cholesterol: 90mg