Description
A hearty yet fresh Mediterranean-inspired bowl featuring juicy herb-packed meatballs, crisp vegetables, and a creamy lemon yogurt sauce served over grains.
Ingredients
- 500g ground beef or ground lamb
- 3 cloves garlic, minced
- 1/2 small onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1 tsp dried oregano
- 1 egg
- 1/3 cup breadcrumbs
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp olive oil
- 2 cups cooked rice, quinoa, or couscous
- 1 cucumber, sliced
- 1 cup cherry tomatoes, halved
- 1/4 red onion, thinly sliced
- 1/3 cup olives
- 1/2 cup feta cheese, crumbled
- 1/2 cup Greek yogurt
- 2 tbsp lemon juice
- Pinch of salt (for sauce)
Instructions
- In a bowl, combine ground meat, garlic, onion, parsley, oregano, egg, breadcrumbs, salt, and black pepper. Mix gently until just combined.
- Form the mixture into small meatballs.
- Heat olive oil in a pan over medium heat and cook meatballs for 8–10 minutes, turning occasionally until browned and fully cooked.
- Remove meatballs and set aside.
- Prepare the base by adding cooked rice, quinoa, or couscous to serving bowls.
- Top with cucumber, cherry tomatoes, red onion, and olives.
- Add the warm meatballs on top.
- Sprinkle crumbled feta cheese over the bowl.
- In a small bowl, mix Greek yogurt, lemon juice, and a pinch of salt to create the sauce.
- Drizzle the sauce over the bowl and serve immediately.
Notes
- Avoid overmixing the meatball mixture to keep them tender.
- Bake meatballs at 200°C (400°F) for 15–20 minutes as an alternative.
- Use ground chicken or turkey for a lighter option.
- Swap yogurt sauce with hummus or tzatziki for variation.
- Store components separately to maintain freshness.
Nutrition
- Serving Size: 1 bowl
- Calories: 480
- Sugar: 4g
- Sodium: 620mg
- Fat: 22g
- Saturated Fat: 8g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 115mg
