Loaded Mediterranean Rice Bowl with Herbed Meatballs
Description
This bowl combines tender, aromatic meatballs seasoned with garlic, parsley, and warm spices, served over seasoned rice and topped with fresh cucumber, tomatoes, olives, and creamy yogurt sauce. It’s customizable, nutritious, and packed with fresh textures and flavors.
Flavor profile: Fresh, savory, tangy, and herbaceous
Skill level: Beginner–Intermediate
Cuisine style: Mediterranean-inspired
Time Required
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 4 bowls
Ingredients
For the Herbed Meatballs
500 g (1 lb) ground beef or lamb (or half beef + half lamb)
¼ cup fresh parsley, finely chopped
2 cloves garlic, minced
1 small onion, finely grated
1 egg
¼ cup breadcrumbs
1 tsp dried oregano
1 tsp ground cumin
½ tsp paprika
½ tsp salt
½ tsp black pepper
2 tbsp olive oil (for cooking)
For the Rice Base
1½ cups basmati or long-grain rice
3 cups water or broth
1 tbsp olive oil or butter
½ tsp salt
Juice of ½ lemon
1 tbsp chopped parsley (optional)
Fresh Toppings
1 cup cherry tomatoes, halved
1 cucumber, diced
½ red onion, thinly sliced
½ cup olives (black or green), sliced
1 cup shredded lettuce or arugula
¼ cup crumbled feta cheese
Creamy Yogurt Sauce
1 cup plain Greek yogurt
1 tbsp lemon juice
1 clove garlic, minced
1 tbsp olive oil
1 tbsp chopped fresh dill or mint
Salt and pepper to taste
Optional Add-ons
Hummus
Roasted chickpeas
Pickled vegetables
Roasted peppers
Instructions
Step 1: Cook the Rice
Rinse rice under cold water until clear.
In a pot, combine rice, water/broth, salt, and olive oil.
Bring to a boil, then cover and simmer 12–15 minutes.
Remove from heat and let rest 5 minutes.
Fluff with fork and stir in lemon juice and parsley.
Step 2: Prepare the Meatballs
In a large bowl, combine ground meat, parsley, garlic, onion, egg, breadcrumbs, oregano, cumin, paprika, salt, and pepper.
Mix gently until combined.
Form into small golf-ball sized meatballs.
Step 3: Cook the Meatballs
Heat olive oil in a skillet over medium heat.
Cook meatballs for 8–10 minutes, turning occasionally until browned and cooked through.
Set aside.
Alternative: Bake at 200°C (400°F) for 18–20 minutes.
Step 4: Make Yogurt Sauce
Mix yogurt, lemon juice, garlic, olive oil, herbs, salt, and pepper.
Chill until ready to use.
Step 5: Assemble the Bowl
Add rice as the base.
Place meatballs on top.
Arrange vegetables, olives, and feta around.
Drizzle yogurt sauce generously.
Add optional toppings if desired.
Serve warm.
Pro Tips
Use lamb for richer Mediterranean flavor.
Don’t overmix meatballs — keeps them tender.
Add turmeric or saffron to rice for extra aroma.
Roast vegetables for deeper flavor.
Meal-prep friendly — components store well.
Frequently Asked Questions
Can I make this ahead of time?
Yes. Store rice, meatballs, and toppings separately in the refrigerator for up to 4 days.
Can I use chicken instead of beef?
Yes — ground chicken or turkey works well. Add 1 tbsp olive oil to keep them moist.
How do I make it vegetarian?
Replace meatballs with:
Falafel
Roasted chickpeas
Lentil patties
Grilled tofu
Can I freeze the meatballs?
Yes. Freeze cooked or uncooked meatballs for up to 3 months.
What rice alternatives work?
Brown rice
Quinoa
Cauliflower rice
Couscous
Nutritional Information (Approx. Per Serving)
Calories: 520–600 kcal
Protein: 32–38 g
Carbohydrates: 45–55 g
Fat: 24–28 g
Fiber: 5–7 g
Sugar: 5 g
Sodium: 600–750 mg