Mediterranean Turkey Meatballs with Rice, Broccoli & Tomatoes
These juicy Mediterranean turkey meatballs are seasoned with herbs, garlic, and olive oil — then served with fluffy rice, roasted tomatoes, and steamed broccoli. It’s a balanced, protein-rich dish with fresh Mediterranean flavors and a light, satisfying feel.
Time
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Ingredients
For the Turkey Meatballs:
500g (1 lb) ground turkey
1 small onion, finely grated or minced
2 garlic cloves, minced
¼ cup breadcrumbs (or oat flour for gluten-free option)
2 tbsp chopped fresh parsley
1 tbsp chopped fresh basil (or 1 tsp dried)
1 tsp dried oregano
1 egg
1 tbsp olive oil
Salt and black pepper to taste
Optional: 1 tbsp grated Parmesan or feta for extra flavor
For the Sides:
1 cup uncooked rice (white, basmati, or brown)
2 cups broccoli florets
1 cup cherry or grape tomatoes, halved
1 tbsp olive oil
Salt and pepper, to taste
For the Lemon Herb Drizzle (optional but recommended):
2 tbsp olive oil
1 tbsp lemon juice
1 tbsp chopped parsley or dill
½ garlic clove, minced
Salt and pepper to taste
Instructions
1. Prepare the Meatballs:
1. In a large bowl, combine ground turkey, grated onion, garlic, breadcrumbs, parsley, basil, oregano, egg, olive oil, salt, and pepper.
2. Mix gently until just combined (avoid overmixing to keep them tender).
3. Roll into small balls (about 1½ inches in diameter).
2. Cook the Meatballs:
Option 1 (Baked):
Preheat oven to 400°F (200°C). Line a baking tray with parchment paper, lightly brush with oil, and bake meatballs for 18–20 minutes, flipping halfway through, until golden and cooked through.
Option 2 (Pan-Seared):
Heat 1–2 tbsp olive oil in a large skillet over medium heat. Cook meatballs for 3–4 minutes per side until browned and cooked through (10–12 minutes total).
3. Cook the Rice:
Cook rice according to package directions. Fluff with a fork and keep warm.
4. Prepare Broccoli and Tomatoes:
Broccoli: Steam or blanch broccoli florets for 3–5 minutes until tender but bright green.
Tomatoes: In a skillet, heat 1 tbsp olive oil and add halved cherry tomatoes. Sauté for 3–5 minutes until they start to blister and release their juices. Season with salt and pepper.
5. Assemble the Bowls:
Divide rice into 4 bowls or plates.
Add steamed broccoli and sautéed tomatoes on the side.
Place turkey meatballs on top.
Drizzle everything with the lemon herb sauce (optional but adds a beautiful Mediterranean freshness).
Notes & Tips
Make ahead: The meatballs can be meal-prepped and refrigerated for up to 4 days or frozen for up to 2 months.
Add flavor: Mix some chopped sun-dried tomatoes or crumbled feta into the meatballs for a richer Mediterranean twist.
Whole grain upgrade: Use brown rice, farro, or bulgur for extra fiber.
Vegetarian version: Substitute turkey with chickpea or lentil balls.
frequently asked questions FAQs
Q: Can I use chicken instead of turkey?
A: Yes, ground chicken works perfectly with the same seasoning.
Q: How can I make it spicier or bolder?
A: Add a pinch of chili flakes or smoked paprika to the meatballs for gentle heat.
Q: Can I serve it with a sauce?
A: Yes — pair it with tzatziki, tahini yogurt sauce, or a light tomato basil sauce.
Nutritional Information
Calories: 460 kacl
Protein: 38g
Fat: 18g
Carbohydrates: 35g
Fiber: 4g
Sugars: 5g
Sodium: 430mg