Savory Meatball and Veggie Rice Bowl with Creamy Herb Sauce
This nourishing bowl brings together juicy, herbed meatballs, fluffy rice, and roasted Mediterranean veggies — all drizzled with a tangy, creamy herb sauce. It’s a wholesome, satisfying meal perfect for lunch or dinner, with a balance of protein, fiber, and vibrant flavors.
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Serves: 4 bowls
Ingredients
For the Meatballs
500g ground beef or chicken
1 small onion, finely grated
2 garlic cloves, minced
¼ cup breadcrumbs
1 egg
2 tbsp chopped parsley
1 tsp dried oregano
½ tsp cumin
Salt and black pepper, to taste
1 tbsp olive oil
For the Veggies
1 cup bell peppers (mixed colors), chopped
1 zucchini, sliced into half-moons
1 cup cherry tomatoes
1 small red onion, sliced
2 tbsp olive oil
Salt and pepper, to taste
½ tsp garlic powder
½ tsp dried thyme or oregano
For the Rice Base
1 ½ cups basmati or jasmine rice
3 cups water or broth
Pinch of salt
1 tbsp olive oil or butter
For the Creamy Herb Sauce
½ cup Greek yogurt
2 tbsp mayonnaise
2 tbsp lemon juice
1 tbsp olive oil
2 tbsp fresh parsley, finely chopped
1 tbsp fresh dill or cilantro, chopped
1 garlic clove, grated
Salt and pepper, to taste
Instructions
Step 1: Prepare the Meatballs
In a bowl, mix ground meat, onion, garlic, breadcrumbs, egg, parsley, oregano, cumin, salt, and pepper.
Form into small meatballs (about 1 inch).
Heat 1 tbsp olive oil in a skillet. Sear meatballs on all sides until browned and cooked through (8–10 minutes).
Remove and keep warm.
Step 2: Roast the Veggies
Preheat oven to 400°F (200°C).
Toss bell peppers, zucchini, tomatoes, and onion with olive oil, salt, pepper, garlic powder, and thyme.
Spread on a parchment-lined baking sheet and roast for 20–25 minutes, until tender and slightly charred.
Step 3: Cook the Rice
Rinse rice and combine with water or broth, olive oil, and salt in a pot.
Bring to a boil, reduce heat, cover, and simmer for 12–15 minutes until fluffy.
Fluff with a fork before serving.
Step 4: Make the Creamy Herb Sauce
In a bowl, whisk Greek yogurt, mayo, lemon juice, olive oil, parsley, dill, garlic, salt, and pepper.
Adjust seasoning and consistency with a little water if needed.
Step 5: Assemble the Bowl
In each bowl, layer rice as the base.
Top with roasted veggies and meatballs.
Drizzle generously with creamy herb sauce.
Garnish with extra herbs or a squeeze of lemon juice.
Notes & Tips
You can swap rice for quinoa, bulgur, or cauliflower rice for a lighter option.
Try using ground turkey or lamb for variation.
For extra flavor, roast the veggies with a bit of balsamic glaze or lemon zest.
Add feta cheese or olives for a stronger Mediterranean touch.
Frequently Asked Questions
Q: Can I make it ahead of time?
Yes! Store the components separately in airtight containers for up to 3 days. Reheat and assemble when ready to serve.
Q: Can I air-fry the meatballs?
Absolutely — air fry at 375°F (190°C) for 10–12 minutes until golden and cooked through.
Q: How can I make it dairy-free?
Use coconut yogurt or a dairy-free Greek-style yogurt for the sauce.
Nutritional Information
Calories: ~520 kcal
Protein: 34g
Carbs: 46g
Fat: 21g
Fiber: 5g