Greek Meatball Bowl with Tzatziki, Rice & Fresh Veggies

• 份量: Servings: 4
• 总时间: 29 minutes

配料

For the Greek Meatballs 🍖

500g ground beef or lamb (or a mix)

1/4 cup breadcrumbs (or almond flour for gluten-free) 🍞

1 egg 🥚

2 garlic cloves (minced) 🧄

1/4 cup red onion (finely chopped) 🧅

1 tbsp fresh parsley (chopped) 🌿

1 tbsp fresh dill (chopped) 🌿

1 tsp dried oregano 🌿

1/2 tsp ground cumin 🌿

Salt & pepper to taste 🧂

For the Tzatziki Sauce 🌿

1/2 cup Greek yogurt 🥛

1/4 cup cucumber (grated and squeezed to remove water) 🥒

1 garlic clove (minced) 🧄

1 tbsp olive oil 🫒

1 tbsp fresh dill (chopped) 🌿

Juice of 1/2 lemon 🍋

Salt & pepper to taste 🧂

For the Bowl Base 🍚

2 cups cooked jasmine rice, basmati rice, or cauliflower rice

For the Fresh Veggies 🥗

1 cup cherry tomatoes (halved) 🍅

1 cup cucumber (sliced) 🥒

1/2 cup red onion (thinly sliced) 🧅

For Garnish (Optional) 🌿

1/4 cup crumbled feta cheese 🧀

1 tbsp olive oil drizzle 🫒

Lemon wedges for serving 🍋

步骤

Make the Meatballs:

In a large bowl, combine ground meat, breadcrumbs, egg, minced garlic, red onion, parsley, dill, oregano, cumin, salt, and pepper. Mix well until evenly combined. Roll into small meatballs (about 1.5 inches in diameter).

Cook the Meatballs:

Heat a skillet over medium heat and add a drizzle of olive oil. Cook the meatballs for 8-10 minutes, turning occasionally, until browned on all sides and fully cooked through. Alternatively, bake them at 200°C (400°F) for 20 minutes, flipping halfway through.

Prepare the Tzatziki Sauce:

In a small bowl, mix Greek yogurt, grated cucumber, minced garlic, olive oil, dill, lemon juice, salt, and pepper. Stir well and chill in the fridge until ready to serve.

Assemble the Bowl:

Divide the cooked rice among 4 bowls. Top each with meatballs, cherry tomatoes, cucumber slices, and red onion.

Drizzle and Garnish:

Drizzle with tzatziki sauce, sprinkle with crumbled feta cheese, and finish with a drizzle of olive oil. Serve with lemon wedges for an extra burst of flavor.

Notes

For a lighter option, swap rice with quinoa, farro, or mixed greens.

Add kalamata olives or roasted bell peppers for more Mediterranean flavors.

Make it dairy-free by using a plant-based yogurt for the tzatziki.