Description
This Mediterranean Bowl with Ground Turkey Meatballs is a healthy and flavorful dish combining tender baked turkey meatballs with fresh vegetables and a zesty lemon-olive oil dressing, served over quinoa or rice. It’s a perfect balanced meal offering protein, fiber, and vibrant Mediterranean flavors in a simple, easy-to-prepare bowl.
Ingredients
Scale
Meatballs
- 1 lb ground turkey
- ¼ cup panko breadcrumbs
- 2 cloves garlic, minced
- ½ small onion, finely chopped
- ¼ cup fresh parsley, chopped
- ¼ cup fresh mint, chopped
- 1 large egg
- Salt and pepper to taste
Bowl & Dressing
- 1 cup cooked quinoa or rice
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 2 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C) to prepare for baking the meatballs.
- Mix Meatball Ingredients: In a large bowl, combine ground turkey, panko breadcrumbs, minced garlic, finely chopped onion, chopped parsley and mint, the egg, salt, and pepper. Mix gently until just combined to avoid tough meatballs.
- Shape Meatballs: Form the mixture into small meatballs about 1 inch in diameter. Place them evenly spaced on a parchment-lined baking sheet to prevent sticking.
- Bake Meatballs: Bake the meatballs in the preheated oven for 20-25 minutes, or until golden brown and cooked through (internal temperature should reach 165°F / 74°C).
- Assemble Bowls: Prepare your base by placing cooked quinoa or rice in serving bowls. Top with halved cherry tomatoes and diced cucumber for fresh flavor and texture.
- Make Dressing: In a small bowl, whisk together the extra virgin olive oil and fresh lemon juice until well combined to create a simple, tangy dressing.
- Dress and Serve: Drizzle the lemon-olive oil dressing over the quinoa and vegetables, then top each bowl with the baked turkey meatballs. Add extra dressing as desired before serving.
Notes
- Use ground turkey breast for leaner meatballs or a mix of dark and breast meat for more moisture.
- Panko breadcrumbs can be substituted with gluten-free breadcrumbs to make it gluten free.
- You can swap quinoa with brown rice or couscous based on preference.
- Fresh herbs like parsley and mint add authentic Mediterranean flavor; dried herbs can be used but reduce quantities.
- Meatballs can be cooked ahead and reheated in the oven or microwave.
- Adjust lemon juice and olive oil quantities to taste for the dressing.
- Leftover meatballs can be stored in the fridge for up to 3 days.
