Description
This Greek Meatball Bowl with Tzatziki, Rice & Fresh Veggies is a vibrant and flavorful meal combining tender, oven-baked meatballs seasoned with Mediterranean herbs and spices, creamy homemade tzatziki sauce, fluffy rice, and fresh vegetables. Perfect for a wholesome lunch or dinner, this dish balances protein, fresh produce, and zesty flavors in a convenient bowl format.
Ingredients
Scale
Meatballs
- 1 lb ground beef (or lamb, or chicken)
- 1/4 cup breadcrumbs
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic, minced
- 1 tablespoon fresh parsley, chopped (or 1 teaspoon dried parsley)
- 1 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 egg
Tzatziki Sauce
- 1 cup Greek yogurt (preferably full-fat)
- 1/2 cucumber, finely grated
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- 1 tablespoon fresh dill, chopped (or 1 teaspoon dried dill)
- Salt and pepper to taste
Rice and Fresh Veggies
- 2 cups cooked rice (white, brown, or jasmine rice)
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, sliced
- 1/4 red onion, thinly sliced
- 1/4 cup Kalamata olives, sliced (optional)
- Fresh parsley for garnish
- Lemon wedges (optional)
Instructions
- Make the Meatballs: Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper to prepare for baking the meatballs.
- Prepare the Meatball Mixture: In a large bowl, combine the ground beef, breadcrumbs, grated Parmesan cheese, minced garlic, parsley, oregano, cumin, coriander, salt, pepper, and egg. Mix thoroughly until well combined to ensure even seasoning.
- Form the Meatballs: Using your hands, roll the mixture into small meatballs approximately 1 1/2 inches in diameter. Place them evenly on the prepared baking sheet without crowding.
- Bake the Meatballs: Bake in the preheated oven for 15-20 minutes, or until the meatballs are fully cooked, nicely browned on the outside and reach an internal temperature of 165°F (75°C).
- Prepare the Tzatziki Sauce: While the meatballs bake, combine Greek yogurt, grated cucumber, lemon juice, minced garlic, and dill in a medium bowl. Season with salt and pepper to taste, mix well, and refrigerate until serving to allow flavors to meld.
- Cook the Rice: Prepare 2 cups of rice according to package instructions. If you have leftover rice, simply reheat it before assembling the bowls.
- Prepare the Fresh Veggies: Slice the cherry tomatoes, cucumber, and red onion thinly. Slice Kalamata olives if using. These fresh ingredients add brightness and texture to your bowl.
- Assemble the Bowl: Layer each bowl starting with a base of cooked rice, then top with several meatballs, fresh sliced veggies, and olives. Drizzle generously with the chilled tzatziki sauce.
- Garnish and Serve: Finish with a sprinkle of fresh parsley and a wedge of lemon for extra zing. Serve immediately and enjoy this balanced, flavorful Greek-inspired meal.
Notes
- You can substitute the ground beef with ground lamb or chicken based on preference.
- For a gluten-free option, use gluten-free breadcrumbs or omit them entirely and add a binder like almond flour.
- The tzatziki sauce can be made ahead and refrigerated to deepen the flavors.
- Ensure the meatballs reach the safe internal temperature of 165°F to ensure they are fully cooked.
- Use fresh herbs wherever possible for the best flavor.
- Leftover meatballs and rice can be stored refrigerated and reheated for quick meals.
