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4.9 from 219 votes

Mediterranean Meatball Bowl 

Mediterranean Meatballs made with flavorful ground turkey meatballs served over Israeli couscous and a bright, lemony cucumber tomato salad. Make them in the air fryer or oven!

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 servings
Calories: 466 kcal
Course: Lunch , Dinner , Others
Cuisine: Mediterranean

Ingredients

  • 1 large egg
  • 1 ½ tablespoons extra virgin olive oil (divided)
  • ¼ cup fresh chopped dill
  • 1 1/3 cup dry pearl Israeli couscous (I used whole wheat)
  • ¼ cup fresh chopped Italian parsley
  • 1 ¾ cup reduced-sodium chicken ( or vegetable broth)
  • ¼ cup unseasoned Panko breadcrumbs
  • 1 cup diced tomato
  • 2 garlic cloves (minced)
  • 2 cups Persian or English cucumber (diced )
  • 1 teaspoon kosher salt
  • ¼ cup red onion (diced )
  • freshly ground black pepper (to taste)
  • 3 tablespoons Italian parsley (fresh chopped )
  • 1 pound 93% lean ground turkey
  • 2 tablespoons fresh lemon juice (from 1/2 lemon)
  • Olive oil spray
  • ½ teaspoon kosher salt
  • freshly ground black pepper (to taste)
  • Lemon wedges (for serving)
  • ½ cup tzatziki or nonfat plain Greek yogurt (optional, for serving)

Instructions

    Cup of Yum
  1. 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.
  2. 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.)
  3. 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.
  4. To bake in the oven, bake on a sheet pan 400F 20 minutes, no need to turn.
  5. Meanwhile, heat a small sauce pot over medium heat.
  6. 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.
  7. 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.
  8. 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

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%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 466

% 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.