Mediterranean Meatball Rice Bowl with Tzatziki & Fresh Veggies

A fresh, colorful bowl packed with herby meatballs, fluffy rice, creamy tzatziki, and crisp vegetables. Perfect for meal prep or a balanced weeknight dinner.

📝 Ingredients (Serves 4)

🍖 Mediterranean Meatballs

• 1 lb (450g) ground beef or lamb (or half & half)

• 2 cloves garlic, minced

• ¼ cup finely chopped parsley

• 1 tsp dried oregano

• ½ tsp ground cumin

• ½ tsp paprika

• ½ tsp salt

• ¼ tsp black pepper

• 1 egg

• ¼ cup breadcrumbs

• 1 tbsp olive oil (for cooking)

🍚 Rice

• 1 cup basmati or jasmine rice

• 2 cups water or broth

• ½ tsp salt

• 1 tbsp olive oil or butter

• Juice of ½ lemon

• 1 tbsp chopped parsley (optional)

🥒 Tzatziki Sauce

• 1 cup Greek yogurt

• ½ cup grated cucumber (squeezed dry)

• 1–2 cloves garlic, minced

• 1 tbsp lemon juice

• 1 tbsp olive oil

• 1 tbsp fresh dill (or 1 tsp dried)

• Salt to taste

🥗 Fresh Veggies & Toppings

• 1 cup cherry tomatoes, halved

• 1 cup diced cucumber

• ¼ red onion, thinly sliced

• ¼ cup kalamata olives, sliced

• ½ cup crumbled feta cheese

• Extra parsley or dill

• Hummus (optional)

👩‍🍳 Instructions

1️⃣ Cook the Rice

1. Rinse rice under cold water.

2. Combine rice, water/broth, salt, and olive oil in a pot.

3. Bring to a boil, then cover and reduce to low.

4. Simmer 15 minutes.

5. Remove from heat and rest 5 minutes.

6. Fluff with a fork and stir in lemon juice and parsley.

2️⃣ Make the Tzatziki

1. Squeeze excess water from grated cucumber.

2. Mix yogurt, cucumber, garlic, lemon juice, olive oil, dill, and salt.

3. Refrigerate at least 30 minutes for best flavor.

3️⃣ Prepare the Meatballs

1. In a bowl, combine ground meat, garlic, parsley, oregano, cumin, paprika, salt, pepper, egg, and breadcrumbs.

2. Mix gently (don’t overwork).

3. Form into small balls (about 1½ inches).

Cooking Options:

Pan-Fry:

• Heat olive oil in skillet over medium heat.

• Cook 8–10 minutes, turning until browned and cooked through.

Bake:

• Preheat oven to 400°F (200°C).

• Bake 18–20 minutes until fully cooked (internal temp 160°F for beef).

4️⃣ Assemble the Bowls

1. Add rice as the base.

2. Top with meatballs.

3. Add tomatoes, cucumber, red onion, and olives.

4. Spoon tzatziki generously over top.

5. Sprinkle feta and fresh herbs.

6. Add hummus if desired.

🔥 Optional Add-Ons

• Drizzle with extra virgin olive oil.

• Add shredded romaine for extra greens.

• Serve with warm pita bread.

• Swap rice for quinoa or cauliflower rice (low-carb option).

💡 Meal Prep Tip

Store components separately in airtight containers for up to 4 days. Assemble just before eating for best texture.