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recipe greek meatball bowl with tzatziki rice fresh veggies
- Total Time: 50 minutes
- Yield: 4 servings
- Diet: General
Description
Enjoy a vibrant Mediterranean-inspired Greek Meatball Bowl featuring pomegranate-glazed meatballs, lemon-infused rice, creamy tzatziki, and fresh vegetables. This recipe is perfect for a healthy and flavorful meal any day of the week.
Ingredients
- Ground Lamb or Beef (500g / 1lb 1oz), halal recommended
- Breadcrumbs (50g / 1 ½ oz), plain or panko
- Large Egg (1)
- Garlic Cloves (2, minced)
- Small Onion (1, grated)
- Fresh Oregano (2 tbsp / 30ml, chopped)
- Fresh Mint (1 tbsp / 15ml, chopped)
- Salt (1 tsp / 5g)
- Black Pepper (½ tsp / 2g)
- Olive Oil (2 tbsp / 30ml)
- Pomegranate Molasses (3 tbsp / 45ml)
- Honey (1 tbsp / 15ml)
- Ground Cumin (¼ tsp / 0.5g)
- Water (1 tbsp / 15ml)
- Basmati Rice (200g / 1 cup)
- Water (for rice) (400ml / 1 ½ cups)
- Salt (for rice) (1 tsp / 5g)
- Lemon Zest (from 1 lemon)
- Greek Yogurt (full-fat) (200g / ¾ cup)
- Cucumber (½, grated and squeezed dry ≈75g)
- Garlic Clove (1, minced)
- Lemon Juice (1 tbsp / 15ml)
- Olive Oil (for tzatziki) (1 tbsp / 15ml)
- Fresh Dill (1 tbsp / 5g, chopped)
- Salt (to taste)
- Cucumber (1, sliced into sticks ≈150g)
- Cherry Tomatoes (200g / 1 cup, halved)
- Red Onion (½, thinly sliced)
- Kalamata Olives (100g / ¾ cup, pitted)
- Pine Nuts (2 tbsp / 30g, toasted)
- Fresh Dill Sprigs (for garnish)
Instructions
- Prepare Rice: Rinse 200g basmati rice, then cook with 400ml water, 1 tsp salt, and lemon zest.
- Simmer Rice: Boil, then simmer covered for 12-15 minutes until water is absorbed.
- Make Tzatziki: Combine yogurt, cucumber, garlic, lemon juice, oil, and dill.
- Chill Tzatziki: Refrigerate tzatziki for at least 30 minutes.
- Mix Meatballs: Combine lamb/beef, breadcrumbs, egg, garlic, onion, oregano, mint, salt, and pepper.
- Form Meatballs: Gently form 18-20 meatballs (25g each).
- Bake Meatballs: Bake at 200°C (400°F) for 15-18 minutes, turning halfway.
- Make Glaze: Simmer pomegranate molasses, honey, cumin, and water.
- Glaze & Bake: Brush meatballs with glaze and bake 2-3 minutes more.
- Toast Pine Nuts: Toast pine nuts until golden brown.
- Prep Vegetables: Slice cucumber, halve tomatoes, slice onion, and chop olives.
- Assemble Bowls: Layer rice, meatballs, and tzatziki in bowls.
- Garnish: Add vegetables, glaze, pine nuts, and dill.
Notes
For best results, avoid overmixing the meatball mixture to keep them tender. Chilling the tzatziki enhances its flavor and texture.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Bake
- Cuisine: Greek
Nutrition
- Serving Size: 1 bowl
- Calories: 550 kcal
- Sugar: 15 g
- Sodium: 400 mg
- Fat: 30 g
- Saturated Fat: 10 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 5 g
- Protein: 30 g
- Cholesterol: 100 mg