Mediterranean Meatball Bowl

Here’s a delicious and wholesome recipe for a Mediterranean Meatball Bowl—a fresh, flavorful dish packed with protein, vegetables, and vibrant spices. It’s great for meal prep or a satisfying weeknight dinner.

🍽️ Mediterranean Meatball Bowl

Servings: 4
Prep Time: 20 minutes
Cook Time: 25 minutes

🧆 Meatball Ingredients:

• 1 lb ground beef or lamb (or a mix)

• 2 cloves garlic, minced

• 1 small onion, finely grated or minced

• 2 tbsp fresh parsley, chopped

• 1 tsp ground cumin

• 1 tsp ground coriander

• ½ tsp smoked paprika

• ½ tsp oregano

• Salt & pepper to taste

• 1 egg

• ¼ cup breadcrumbs or almond meal (for gluten-free)

🥗 Bowl Components:

• 1 cup cooked quinoa, couscous, or rice

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

• ½ red onion, thinly sliced

• ½ cup hummus or tzatziki

• Mixed greens or arugula

• Crumbled feta cheese (optional)

• Kalamata olives (optional)

• Lemon wedges

🧑‍🍳 Instructions:

1. Make the meatballs: In a large bowl, combine all meatball ingredients. Mix until just combined. Form into 1.5-inch meatballs.

2. Cook the meatballs:

   • Option A (pan-fry): Heat a skillet with olive oil over medium heat. Cook meatballs for 10–12 minutes, turning to brown all sides.

   • Option B (bake): Bake at 400°F (200°C) on a lined baking sheet for 15–20 minutes until cooked through and golden.

3. Assemble bowls: In each bowl, layer greens, grains, and veggies. Top with meatballs and a dollop of hummus or tzatziki.

4. Garnish with feta, olives, and a squeeze of lemon.

🔁 Customization Ideas:

• Swap beef for ground turkey or plant-based meat.

• Add roasted veggies (like eggplant or zucchini).

• Use baba ghanoush instead of hummus.

• Drizzle with a lemon-tahini dressing or olive oil + za’atar.

Would you like a printable version or a meal prep plan using this recipe?