Savory Meatball and Veggie Rice Bowl with Creamy Herb Sauce
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