Mediterranean-Friendly Meatballs with Boiled Rice and Roasted Veggies
This hearty and healthy Mediterranean meal brings together juicy oven-baked meatballs infused with garlic, herbs, and olive oil, served over tender boiled rice with a medley of caramelized roasted vegetables like zucchini, bell pepper, and cherry tomatoes. It’s simple, nourishing, and loaded with Mediterranean goodness.
⏱ Time:
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Ingredients:
For the Mediterranean Meatballs:
500g (1 lb) lean ground beef or lamb (or 50/50 mix)
1 small onion, finely grated
2 garlic cloves, minced
2 tbsp fresh parsley, chopped (or 1 tsp dried)
1 tsp dried oregano
½ tsp ground cumin
¼ tsp cinnamon (optional, for warmth)
Salt and pepper to taste
1 egg
¼ cup breadcrumbs
2 tbsp olive oil (for brushing or drizzling)
For the Boiled Rice:
1 cup long grain rice or basmati
2 cups water
Salt, to taste
1 tsp olive oil or a small pat of butter (optional)
For the Roasted Veggies:
1 zucchini, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 cup cherry tomatoes
1 red onion, sliced
2 tbsp olive oil
1 tsp dried thyme or oregano
Salt & pepper to taste
Optional: ½ tsp sumac or smoked paprika
Instructions:
Step 1: Prepare the Meatball
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a large bowl, mix ground meat, grated onion, garlic, parsley, oregano, cumin, cinnamon, salt, pepper, egg, and breadcrumbs.
3. Mix until just combined (don’t overwork the mixture).
4. Form into 16–18 meatballs (about 1 inch each). Place on the baking sheet.
5. Brush or drizzle lightly with olive oil.
6. Bake for 18–20 minutes or until browned and cooked through (internal temp 160–165°F / 70°C).
Step 2: Cook the Rice
1. Rinse rice under cold water until clear.
2. In a saucepan, bring 2 cups of water to a boil with a pinch of salt.
3. Add rice, reduce to low heat, cover, and simmer 15 minutes (or until water is absorbed).
4. Remove from heat and let it rest 5 minutes. Fluff with a fork.
Step 3: Roast the Veggies
1. Toss chopped zucchini, bell peppers, tomatoes, and onion with olive oil, thyme, salt, pepper, and optional sumac or paprika.
2. Spread on a baking sheet in a single layer.
3. Roast at 400°F (200°C) for 20–25 minutes, stirring halfway, until tender and lightly caramelized.
Step 4: Assemble & Serve
1. Scoop boiled rice onto plates.
2. Top with roasted veggies and a few meatballs.
3. Garnish with extra parsley, a squeeze of lemon juice, or crumbled feta (optional).
Notes & Tips:
You can make the meatballs ahead and freeze them.
Add a drizzle of tahini sauce, garlic yogurt, or tzatziki for extra Mediterranean flair.
For more fiber, try brown rice or bulgur wheat instead of white rice.
Want more veggies? Add eggplant, carrots, or mushrooms to the roasting pan.
Meatballs can also be pan-seared, but baking is easier and cleaner.
❓ frequently Asked Questions FAQ:
Q: Can I use ground chicken or turkey instead of beef/lamb?
A: Yes! Ground chicken or turkey works great. Just add 1 tbsp olive oil to the mix to keep it moist.
Q: Can I meal prep this recipe?
A: Absolutely. Store meatballs, rice, and veggies separately in airtight containers. Keeps well for 3–4 days in the fridge.
Q: How can I make this gluten-free?
A: Use gluten-free breadcrumbs or almond flour in the meatballs.
Q: Can I skip the egg in the meatballs?
A: You can, but the egg helps bind them. You can sub with 1 tbsp plain Greek yogurt or mashed potato.
Nutritional Value
Calories: 510
Protein: 28g
Carbs: 42g
Fat: 28g
Fiber: 5g
Sugar: 6g
Sodium: 540mg
Iron: 22% DV
Vitamin C: 55% DV