Juicy Meatballs with Rice and Roasted Veggies
Tender, flavorful meatballs simmered in a light tomato-herb sauce, served with fluffy rice and a colorful medley of roasted Mediterranean veggies. This balanced dish is hearty, nourishing, and perfect for a weeknight dinner or meal prep.
Prep: 20 minutes
Cook: 30 minutes
Total: 50 minutes
Ingredients
For the Meatballs:
500g ground beef (or a beef-lamb mix, or chicken/turkey for leaner option)
½ cup breadcrumbs
1 large egg
½ small onion, finely grated
2 cloves garlic, minced
2 tbsp fresh parsley, chopped
1 tsp dried oregano
½ tsp cumin
½ tsp paprika
Salt & black pepper, to taste
2 tbsp olive oil
For the Sauce:
1 cup crushed tomatoes
1 tbsp olive oil
1 clove garlic, minced
½ tsp dried oregano
½ tsp chili flakes
Salt & pepper, to taste
For the Roasted Veggies:
1 zucchini, sliced into half moons
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 red onion, cut into wedges
1 medium carrot, sliced thin
2 tbsp olive oil
1 tsp dried thyme or oregano
Salt & black pepper
For Serving:
2 cups cooked basmati or jasmine rice
Fresh parsley or dill for garnish
Optional: crumbled feta or a dollop of tzatziki
Instructions
1. Prepare the Meatballs:
In a large bowl, mix ground meat, breadcrumbs, egg, onion, garlic, parsley, oregano, cumin, paprika, salt, and pepper until just combined (don’t overmix).
Shape into meatballs (about 14–16 medium size).
2. Cook the Meatballs:
Heat olive oil in a skillet over medium heat.
Sear meatballs for 5–6 minutes, turning to brown all sides.
Remove from skillet and set aside.
3. Make the Sauce (optional):
In the same skillet, add olive oil and garlic, saute 30 seconds.
Add crushed tomatoes, oregano, chili flakes, salt, and pepper.
Simmer 5 minutes, then return meatballs to the pan.
Cover and cook for another 8–10 minutes until meatballs are fully cooked and juicy.
4. Roast the Veggies:
Preheat oven to 200°C (400°F).
Toss zucchini, peppers, onion, and carrot with olive oil, thyme, salt, and pepper.
Spread on a baking sheet and roast for 20–25 minutes, until tender and slightly caramelized.
5. Assemble the Bowl:
Add a scoop of rice to each plate.
Top with roasted veggies and juicy meatballs (with or without sauce).
Garnish with parsley, feta, or tzatziki if desired.
Notes & Tips
For extra flavor: Add a splash of lemon juice to the roasted veggies before serving.
Lighter option: Swap rice for quinoa, couscous, or cauliflower rice.
Meal prep: Store rice, veggies, and meatballs separately for up to 4 days in the fridge.
Frequently Asked Questions
Q: Can I bake the meatballs instead of pan-frying?
A: Yes! Bake at 200°C (400°F) for 18–20 minutes, flipping halfway.
Q: What protein alternatives can I use?
A: Ground turkey or chicken work well, just add a bit more breadcrumbs for binding.
Q: Can I make it dairy-free?
A: Yes—skip the feta/tzatziki garnish, or use dairy-free alternatives.
Nutritional Information
Calories: ~520
Protein: 29g
Carbohydrates: 48g
Fiber: 6g
Sugars: 8g
Fat: 21g
Saturated Fat: 6g
Sodium: ~480mg