Meatballs with Roasted Veggies and Rice
Juicy, herbed meatballs are oven-baked and served over fluffy rice with a medley of caramelized roasted vegetables. It’s a comforting, nutrient-rich dish packed with Mediterranean flavor, protein, and fiber.
Time:
Prep Time: 20 minutes
Cook Time: 30–35 minutes
Total Time: ~55 minutes
Serves: 4
Ingredients:
For the Meatballs:
500g (1 lb) ground turkey, chicken, or beef
1 small onion, finely grated
2 garlic cloves, minced
¼ cup breadcrumbs
1 egg
2 tbsp chopped parsley or mint
½ tsp cumin
½ tsp paprika
Salt & black pepper, to taste
1 tbsp olive oil (for baking or pan-searing)
For the Roasted Veggies:
1 zucchini, chopped
1 red bell pepper, chopped
1 red onion, sliced
1 small sweet potato, cubed
1 tbsp olive oil
½ tsp dried oregano
Salt & pepper to taste
For the Rice:
1 cup long-grain or basmati rice
2 cups water or broth
½ tsp salt
Optional: 1 tsp lemon zest or 1 tbsp chopped herbs (parsley/dill)
Instructions:
1. Prepare the Meatballs:
Preheat oven to 200°C (400°F).
In a bowl, mix all meatball ingredients. Form into 1-inch balls (~16 balls).
Place on a parchment-lined baking sheet or lightly oiled dish.
Bake for 18–22 minutes, turning halfway, or until golden and cooked through (internal temp 165°F/74°C).
Optional: Pan-sear briefly before baking for extra crust.
2. Roast the Veggies:
Toss chopped vegetables with olive oil, oregano, salt, and pepper.
Spread on a baking sheet and roast in the oven for 25–30 minutes, flipping once, until caramelized and tender.
3. Cook the Rice:
Rinse rice under cold water.
In a saucepan, bring 2 cups water or broth to boil. Add rice and salt.
Cover, reduce to low, and simmer for 15–18 minutes until rice is fluffy.
Let rest 5 minutes, then fluff with a fork. Stir in lemon zest or herbs if desired.
4. Assemble and Serve:
Serve rice in bowls, top with roasted veggies and warm meatballs.
Optional: Drizzle with tahini yogurt sauce, tzatziki, or a squeeze of lemon.
Notes & Tips:
Make it spicy: Add chili flakes or harissa to the meatballs.
Low-carb option: Serve over cauliflower rice or quinoa.
Veggie swaps: Use broccoli, eggplant, cherry tomatoes, or carrots.
Meal prep friendly: Keeps well in the fridge for 3–4 days.
Frequently Asked Questions
Q: Can I make this dairy-free?
A: Yes – skip cheese sauces and use oil or lemon-based dressings.
Q: Can I freeze the meatballs?
A: Absolutely. Freeze after baking for up to 2 months. Reheat in oven or skillet.
Q: Can I make the veggies in an air fryer?
A: Yes, air fry at 200°C (400°F) for ~15 minutes, shaking halfway.
Nutritional Information
Calories: ~470
Protein: 28g
Fat: 18g
Carbs: 45g
Fiber: 5g
Sugar: 6g
Sodium: ~480mg