Description
A wholesome and flavorful Mediterranean Bowl featuring juicy ground turkey meatballs served over quinoa with fresh vegetables, olives, and feta cheese. This nutritious dish is perfect for a healthy dinner or meal prep, combining aromatic spices and creamy tzatziki and hummus for an authentic Mediterranean taste.
Ingredients
Scale
For the Meatballs
- 1 pound ground turkey
- 1 large egg
- 1/3 cup breadcrumbs
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
For the Bowl
- 1 cup cooked quinoa
- 1 cup chopped cucumber
- 1 cup cherry tomatoes, halved
- 1/2 cup sliced red onion
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup crumbled feta cheese
- 1/4 cup hummus
- 1/4 cup tzatziki sauce
- Fresh parsley for garnish
Instructions
- Prepare the Meatball Mixture: In a large bowl, combine ground turkey, egg, breadcrumbs, minced garlic, dried oregano, ground cumin, paprika, salt, and black pepper. Mix gently until just combined to ensure tender meatballs.
- Shape the Meatballs: Form the mixture into small meatballs, about 1 tablespoon each in size, to ensure even cooking and perfect bite-sized portions.
- Cook the Meatballs: Heat olive oil in a large skillet over medium heat. Add the meatballs in batches to avoid overcrowding. Cook for 8 to 10 minutes, turning occasionally, until they are browned evenly on all sides and cooked through.
- Assemble the Bowls: Divide the cooked quinoa evenly among serving bowls. Top each bowl with chopped cucumber, halved cherry tomatoes, sliced red onion, Kalamata olives, and crumbled feta cheese.
- Add Meatballs and Sauces: Place 3 to 4 meatballs on top of the vegetable and quinoa base in each bowl. Add a dollop of hummus and a scoop of tzatziki sauce to each bowl for creaminess and flavor balance.
- Garnish and Serve: Finish by garnishing each bowl with fresh parsley. Serve immediately for best flavor and texture.
Notes
- You can substitute quinoa with brown rice, farro, or couscous depending on your preference.
- For a lighter version, use low-fat feta cheese or omit cheese altogether.
- These bowls can be prepped ahead by cooking the meatballs and vegetables separately and assembling just before serving.
- Ensure breadcrumbs are gluten-free if following a gluten-free diet.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 520
- Sugar: 6 g
- Sodium: 820 mg
- Fat: 28 g
- Saturated Fat: 8 g
- Unsaturated Fat: 18 g
- Trans Fat: 0 g
- Carbohydrates: 34 g
- Fiber: 6 g
- Protein: 36 g
- Cholesterol: 125 mg
