Mediterranean Meatball Bowl
User Reviews
4.9
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
466 kcal
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Cuisine
Mediterranean
Mediterranean Meatball Bowl
Description
This recipe starts with mixing ground turkey with fresh dill, parsley, garlic, panko breadcrumbs, a beaten egg, and seasoning, forming a flavorful meatball mixture. The meatballs are cooked either in an air fryer or oven to achieve a lightly browned exterior while keeping the inside moist.
Meanwhile, Israeli couscous is toasted briefly in olive oil before simmering in chicken broth, which adds depth to its chewy texture and nutty flavor. Fresh ingredients such as diced cucumber, tomato, and red onion provide crunch and brightness. The herb garnish and lemon juice add freshness and acidity, balancing the richness of the meatballs and the couscous.
Tzatziki or nonfat plain Greek yogurt serves as a creamy optional topping to complement the flavors and textures. This bowl can be served as a filling lunch or dinner, with components that can be prepared ahead of time for convenience.
Ingredients
- 1 large egg
- 1 ½ tablespoons extra virgin olive oil (divided)
- ¼ cup dill fresh, chopped
- 1 1/3 cup Israeli couscous I used whole wheat, dry pearl
- ¼ cup parsley fresh chopped Italian
- 1 ¾ cup chicken broth or vegetable broth, reduced-sodium
- ¼ cup panko breadcrumbs unseasoned
- 1 cup diced tomato
- 2 garlic minced, cloves
- 2 cups cucumber diced, Persian or English
- 1 teaspoon kosher salt
- ¼ cup red onion (diced )
- black pepper to taste, freshly ground
- 3 tablespoons Italian parsley (fresh chopped )
- 1 pound ground turkey 93% lean
- 2 tablespoons lemon juice from 1/2 lemon, fresh
- olive oil spray form
- ½ teaspoon kosher salt
- black pepper to taste, freshly ground
- lemon for serving, wedges
- ½ cup tzatziki optional, for serving, or nonfat plain Greek yogurt
Instructions
- Crack the egg into a medium mixing bowl and beat with a fork. Add the herbs, panko, garlic, salt and pepper and mix to combine.
- Add the turkey and with the fork, mix to combine, being careful not to over-mix. Roll mixture into 16 evenly sized meatballs, about 1 ounce each, place on a parchment lined sheet pan and set aside until ready to cook. (Thoroughly wash your hands and work surface.)
- To air fry: Spray the air fryer basket generously with olive oil. Add the meatballs in an even layer, cooking in batches if needed, and cook at 400 degrees F for 8- 10 minutes, turning halfway through cook time.
- To bake in the oven, bake on a sheet pan 400F 20 minutes, no need to turn.
- Meanwhile, heat a small sauce pot over medium heat.
- Add ½ tablespoon olive oil and the dry couscous and sauté to toast the grains for about 3 minutes. Add the hot broth, bring to a boil, then reduce heat to simmer, cover and cook for about 10 minutes, or until all the liquid is absorbed. Add a pinch of salt, if needed.
- While meatballs and couscous are cooking, make the salad. In a small bowl, combine the tomato, cucumber, red onion, 3 tablespoons parsley, 1 tablespoon olive oil, lemon juice, ½ teaspoon salt and pepper, to taste.
- To assemble bowls: Add ¾ cup each of couscous to 4 bowls. Top with 3/4 cup salad and 4 meatballs. Serve with a lemon wedge, a dollop of tzatziki or yogurt (if desired) and drizzle of oil, if using.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 466 kcal
% Daily Value*
| Serving | 1bowl | |
| Calories | 466kcal | 23% |
| Carbohydrates | 48g | 16% |
| Protein | 31g | 62% |
| Fat | 16g | 25% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 130mg | 43% |
| Sodium | 644mg | 27% |
| Fiber | 4.5g | 18% |
| Sugar | 3g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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