Mediterranean Rice Bowl with Tzatziki & Turkey Meatballs
This bowl includes fluffy Mediterranean rice, juicy herbed turkey meatballs, fresh mixed salad, and creamy homemade tzatziki. Perfect for lunch or dinner!
⏱️ Time Required
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
INGREDIENTS
1. Mediterranean Herb Rice
1 ½ cups basmati or jasmine rice
2 ½ cups water or broth
2 tbsp olive oil
½ tsp garlic powder
½ tsp oregano
½ tsp salt
¼ cup chopped parsley or dill
1 tbsp lemon juice (optional)
2. Turkey Meatballs
500g ground turkey
1 small onion, grated
2 garlic cloves, minced
1 egg
¼ cup breadcrumbs (or oat flour)
1 tbsp olive oil
1 tsp oregano
½ tsp cumin
½ tsp black pepper
½ tsp salt
2 tbsp chopped parsley
Optional: ½ tsp chili flakes (only if you want spice)
3. Quick Tzatziki Sauce
1 cup Greek yogurt
½ cucumber, grated & squeezed dry
1 tbsp olive oil
1 tbsp lemon juice
1 garlic clove, minced
½ tsp salt
1 tbsp fresh dill or mint
4. Mixed Salad
1 cup cherry tomatoes, halved
1 cucumber, diced
½ red onion, thinly sliced
½ cup lettuce or arugula
2 tbsp olive oil
1 tbsp lemon juice
Salt & pepper
INSTRUCTIONS
STEP 1 — Make the Mediterranean Rice
1. Rinse rice until water runs clear.
2. Heat olive oil in a pot, add rice and stir 1 minute.
3. Add water/broth, salt, garlic powder, oregano.
4. Bring to boil → cover → simmer 12–15 minutes.
5. Turn off heat, fluff with fork, mix in parsley + lemon.
STEP 2 — Make the Turkey Meatballs
1. In a bowl, mix all meatball ingredients.
2. Form small balls (12–16 meatballs).
3. Cook one of two ways:
Option A — Pan-sear
Heat 2 tbsp olive oil.
Sear meatballs on all sides for 8–10 minutes until cooked.
Option B — Bake (healthier)
Place on lined tray.
Bake at 200°C (400°F) for 18–20 minutes.
They should be golden and juicy!
STEP 3 — Make the Tzatziki
1. Grate cucumber, squeeze out water.
2. Mix all tzatziki ingredients in a bowl.
3. Chill for 10 minutes for best flavor.
STEP 4 — Prepare the Mixed Salad
Toss all salad ingredients together with olive oil, lemon juice, salt, pepper.
STEP 5 — Assemble the Mediterranean Bowl
In each bowl:
1. Add a generous scoop of Mediterranean rice.
2. Add 4–5 turkey meatballs.
3. Add a handful of mixed salad.
4. Spoon a big dollop of tzatziki on top.
5. Drizzle olive oil & sprinkle herbs.
TIPS
Add feta cheese on the salad for more Mediterranean flavor.
Add hummus for a boosted protein bowl.
Swap turkey with chicken or beef meatballs.
For meal prep: keep tzatziki separate and add just before eating.
❓ frequently asked questions FAQ
1. Can I use brown rice?
Yes — increase cooking time to 35–40 minutes.
2. How long does it store?
Meatballs: 3 days
Rice: 3 days
Tzatziki: 2 days (kept cold)
3. Can I make it dairy-free?
Use coconut yogurt or cashew yogurt for tzatziki.
Nutrition information
Calories: 480kacl
Protein: 32–35g
Carbs: 55g
Fat: 16–18g
Carbohydrates: 15 g