Mediterranean Bowl with Turkey Meatballs

The Mediterranean diet isn't just a meal plan; it's a lifestyle choice that promotes health and well-being through balanced eating. Rich in fruits, vegetables, whole grains, and healthy fats, the Mediterranean diet has been linked to numerous health benefits. Research shows that adhering to this dietary approach can help reduce the risk of chronic diseases, improve heart health, and even enhance cognitive function.

Discover the vibrant flavors of the Mediterranean with this nutritious Mediterranean Delights Bowl featuring savory turkey meatballs. This wholesome dish is not only easy to prepare but also packed with health benefits from fresh vegetables, quinoa, and lean turkey. Learn how to craft tender meatballs and assemble a colorful bowl that’s visually appealing and full of flavor. Perfect for family dinners or meal prepping, this bowl enhances your culinary repertoire and offers a healthy lifestyle choice. Enjoy the cultural essence of Mediterranean dining right at home!

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Ingredients

For the Turkey Meatballs:

1 pound ground turkey

1/4 cup breadcrumbs (preferably whole wheat)

1/4 cup grated Parmesan cheese

1/4 cup minced onion

2 cloves garlic, minced

2 tablespoons fresh parsley, chopped

1 teaspoon dried oregano

1 teaspoon paprika

1/2 teaspoon salt

1/2 teaspoon black pepper

1 egg, beaten

For the Mediterranean Bowl:

1 cup cooked quinoa (or brown rice)

1 cup cherry tomatoes, halved

1 cucumber, diced

1/2 cup Kalamata olives, pitted and halved

1/2 cup roasted red peppers, sliced

1/4 cup feta cheese, crumbled

1/4 cup tzatziki sauce (store-bought or homemade)

2 tablespoons olive oil

Juice of 1 lemon

Salt and pepper to taste

Fresh mint or parsley, for garnish

Instructions

Prepare the Turkey Meatballs:

- In a large bowl, mix together ground turkey, breadcrumbs, Parmesan cheese, minced onion, garlic, parsley, oregano, paprika, salt, pepper, and the beaten egg until well combined.

- Form the mixture into small meatballs, about 1 inch in diameter.

- Place the meatballs on a baking sheet lined with parchment paper.

Bake the Meatballs:

- Preheat your oven to 400°F (200°C).

- Bake the meatballs for 20-25 minutes, or until cooked through and golden brown, turning halfway for even cooking.

Prepare the Quinoa:

- While the meatballs are baking, cook quinoa according to package instructions. Once cooked, fluff with a fork and set aside.

Assemble the Bowl:

- In a large bowl, start with a base of cooked quinoa.

- Arrange the halved cherry tomatoes, diced cucumber, Kalamata olives, sliced roasted red peppers, and crumbled feta cheese around the quinoa.

- Place several turkey meatballs on top of the veggies.

Dress the Bowl:

- Drizzle the olive oil and lemon juice over the entire bowl. Season with salt and pepper to taste.

- Add a generous dollop of tzatziki sauce on the side or on top for added flavor.

- Garnish with fresh mint or parsley.

Serve and Enjoy:

- Serve the Mediterranean Bowl warm or at room temperature, and enjoy the delightful combination of flavors and textures!

Prep Time, Total Time, Servings: 20 minutes | 45 minutes | 4 servings