Description
A vibrant Greek Meatball Bowl featuring tender meatballs seasoned with fresh Mediterranean herbs and spices, combined with crisp vegetables, creamy plant-based feta, and a tangy lemon-herb vinaigrette. This bowl offers a balanced, nutritious, and customizable meal perfect for quick weeknight dinners or meal prep.
Ingredients
Scale
Meatballs
- 500g lean ground beef or lamb
- 2 tbsp fresh oregano, chopped
- 2 tbsp fresh parsley, chopped
- 3 cloves garlic, minced
- 1 tbsp vegetarian Worcestershire sauce (natural)
- 1/4 cup breadcrumbs (use gluten-free if needed), soaked in water
- 1 tsp natural gelling agent
- Salt and pepper to taste
- Olive oil for cooking
Grain Base
- 1 cup brown rice, quinoa, or couscous (choose gluten-free grain)
- Water or vegetable broth, as needed for cooking grains
Vegetables and Toppings
- 1 medium cucumber, diced
- 2 medium tomatoes, diced
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup crumbled feta (plant-based)
Dressing
- 3 tbsp olive oil
- 1 tbsp apple cider vinegar (natural)
- 1 clove garlic, minced
- 1 tbsp fresh oregano, chopped
- Salt and pepper to taste
Instructions
- Prepare the Meatball Mixture: In a large bowl, combine the ground meat with chopped fresh oregano, parsley, minced garlic, and vegetarian Worcestershire sauce (natural). Add the soaked breadcrumbs and natural gelling agent. Season with salt and pepper, mixing gently until just combined to keep the meatballs tender.
- Shape and Cook the Meatballs: Form the mixture into small, evenly sized meatballs. Heat a non-stick skillet over medium heat with a drizzle of olive oil. Cook the meatballs for 6 to 8 minutes, turning occasionally, until browned on all sides and cooked through.
- Prepare the Grain Base: While the meatballs cook, prepare your choice of grain according to package instructions. Fluff the grains gently with a fork once cooked.
- Chop Vegetables and Assemble: Dice cucumbers and tomatoes, and pit and slice Kalamata olives. Toss the vegetables with a pinch of salt and a drizzle of apple cider vinegar (natural). Layer grains, vegetables, and meatballs in bowls.
- Add Plant-Based Dairy and Dressing: Top each bowl with crumbled plant-based feta. Drizzle with a lemon-herb vinaigrette made by whisking olive oil, apple cider vinegar (natural), minced garlic, fresh oregano, salt, and pepper.
Notes
- Use fresh oregano and parsley for best flavor.
- Mix the meat just enough to combine to avoid tough meatballs.
- Shape meatballs evenly for consistent cooking.
- Let cooked meatballs rest for a few minutes to lock in juices.
- Customize the bowl by substituting vegetables or grains as desired.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Appetizers
- Method: Pan-frying
- Cuisine: Greek
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 4g
- Sodium: 550mg
- Fat: 22g
- Saturated Fat: 5g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 6g
- Protein: 28g
- Cholesterol: 70mg
Keywords: Greek meatball bowl, Mediterranean, plant-based feta, gluten-free, healthy bowl, meal prep, quick dinner
