These high-protein Mediterranean Meatball Bowls Loaded with Roasted Greens are my new obsession. Made with juicy turkey meatballs, candy potatoes, cauliflower, broccoli, creamy hummus and pickled crimson onion in each chew. Excessive-fiber, meal prep-friendly and a type of dinners I can’t cease making.
Mediterranean Bowls with Hummus
I’m an enormous CAVA fan, so I created this bowl impressed by these flavors at residence in a simple, weeknight-friendly method. These sheet pan Mediterranean meatball bowls deliver all these daring, satisfying components collectively, together with roasted candy potato, cauliflower and broccoli, juicy turkey meatballs, and a scoop of creamy hummus, with brightness from pickled crimson onions. For this model, I skip the grains as a base and use roasted greens, making it hearty, veggie-loaded, and naturally high-fiber. It’s additionally nice for meal prep—in the event you’re on the lookout for extra concepts, try my meal prep recipes.
Why This Recipe Works
I used to be craving Cava, so I whipped up this turkey meatball bowl of my desires! It has all my favorites from Cava, with out having to go away the home. Whereas testing this recipe, I had it many occasions and have by no means been extra excited to eat the leftovers.
- Nice for Meal Prep: Make forward for simple lunches all week. I’ve included meal prep directions beneath.
- Excessive Protein and Fiber: Loaded with turkey meatballs and three veggies, these wholesome Mediterranean bowls are filled with 33.5 grams of protein and seven.5 grams of fiber.
- Cava-Impressed Dinner at Dwelling: Primarily based on their build-your-own-bowl format, these are easy to customise together with your favourite Mediterranean bowl substances.
- Cheaper than Takeout: Extra budget-friendly than the unique however simply as scrumptious!
Components You’ll Want
Take a look at the ingredient record beneath for these straightforward Mediterranean turkey meatball bowls. See the recipe card beneath for the precise measurements.
- Greens: Cauliflower, broccoli, candy potatoes
- Seasoning: Olive oil, kosher salt, and black pepper
- Binders: Panko breadcrumbs and an egg maintain the turkey combination collectively.
- Liquid: Rooster bone broth or water provides moisture to the meatballs, stopping them from drying out.
- Herbs: Combine recent parsley into the meatballs and garnish with dill
- Spices: Cumin, candy paprika, garlic powder
- 93% Lean Floor Turkey is the protein in these wholesome meatballs.
- Hummus: Purchase hummus for a fast shortcut. I really like Sabra’s Supremely Spicy for a kick or roasted crimson pepper for a gentle choice.
- Feta: Crumble some feta on high for a creamy, salty distinction. Block feta is usually higher high quality than pre-crumbled cheese.
- Lemon: Slice a lemon into wedges and serve with the Mediterranean bowls.
- Fast Pickled Pink Onions: Thinly sliced crimson onions are soaked in crimson wine vinegar, water, and kosher salt for at the very least 10 minutes, and they’ll hold for a few weeks within the fridge.
Make Mediterranean Turkey Meatball Bowls
Whereas the meatballs and greens prepare dinner within the oven, put together the fast pickled onions. See the recipe card on the backside for printable directions.
- Roast the candy potatoes: Toss them with oil, salt, and pepper, then roast for 10 minutes at 400°F.
- Season the cauliflower and broccoli with oil, salt, and pepper.
- Make the turkey meatballs: Mix the panko, broth, egg, parsley, spices, and remaining salt. Then, gently combine within the turkey. Form the combination into 12 meatballs and place them on a foil-lined sheet pan.
- End roasting the greens: Transfer the candy potatoes to 1 aspect and add the opposite veggies in a single layer, making certain there’s house between them.
- Bake the meatballs and greens for 20 to 25 minutes. Take away the veggies, then broil the meatballs till the tops are browned.
- Make the pickled onions by mixing the 4 substances in a small bowl. Allow them to sit for at the very least 10 minutes.
- Assemble the bowls: Divide the meatballs and roasted greens amongst 4 bowls. Prime with pickled onions, feta, hummus, dill, and lemon juice.
Variations
- Greens: Substitute carrots, bell peppers, beets, or butternut squash.
- Flip it right into a salad by including arugula, spinach, or combined greens.
- Grain bowl: Skip the candy potatoes and add a grain like couscous, rice, or quinoa.
- Meat: Swap turkey for lean floor hen, beef, or bison.
- Vegetarian Mediterranean Bowls: Change meatballs with falafel, lentils, or canned chickpeas.
- Panko choices: Use common unseasoned breadcrumbs or gluten-free panko.
- Herbs: Use dried parsley if wanted or substitute oregano, thyme, or rosemary. In the event you don’t have dill, use chives or extra parsley.
- Experiment with spices: Swap garlic powder for onion powder, or use smoked paprika in the event you don’t have candy. Add just a little coriander or chili powder.
- Hummus: Be at liberty to make your personal home made hummus utilizing considered one of my recipes, equivalent to my Basic Hummus or Roasted Pink Pepper Hummus.
- Don’t like hummus? Attempt the bowls with tzatziki or harissa for added warmth.
- Cheese: Change feta with goat cheese, or omit it for a dairy-free bowl.
- Acid: Sub crimson wine vinegar for lemon juice.
Storage & Meal Prep
All of the substances will last as long as 4 days within the fridge. Right here’s methods to pack them for on-the-go lunches.
- Retailer the turkey meatballs, greens, and dill in an hermetic glass container, then squeeze lemon juice over them. Pack the feta, pickled onions, and hummus in small particular person containers or in a single bigger dish. Alternatively, you’ll be able to pack every little thing in a single dish in the event you don’t thoughts microwaving the chilly substances.
- Reheat: Microwave the meatballs and veggies for a couple of minute, then add the toppings.
- freeze meatballs: Flash-freeze them on a parchment-lined sheet pan. Then, switch to an hermetic container and freeze for as much as 3 months. Thaw within the fridge the day earlier than, or microwave frozen meatballs till heated via.
Extra Mediterranean Bowl Recipes You’ll Love
For extra meal prep dinner concepts, try these 5 scrumptious Mediterranean recipes to encourage your subsequent meal!
Yield: servings
Serving Measurement: 3 meatballs, 1 ½ cups greens
- 10 ounces cauliflower florets
- 10 ounces broccoli florets
- 12 ounces candy potatoes, peeled and reduce into ½ inch items
- 4 teaspoons olive oil
- 1 ½ teaspoons kosher salt
- black pepper, to style
- ⅓ cup panko breadcrumbs, plain, or gluten-free
- 2 tablespoons hen bone broth, or water
- 1 massive egg
- ¼ cup parsley, chopped
- 1 teaspoons cumin
- ½ teaspoons candy paprika
- ½ teaspoons garlic powder
- 1 lb 93% lean floor turkey
- ½ cup hummus, I really like supremely spicy for warmth or roasted pepper hummus
- 2 ounces feta cheese, crumbled
- recent dill, elective for topping
- 1 lemon, reduce into wedges
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Preheat the oven to 400F. Modify the two middle racks.
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Spray a big sheet pan with oil, add candy potatoes, drizzle with 1 teaspoon oil and season with ¼ teaspoon salt, utilizing your fingers to coat nicely and unfold out. Roast 10 minutes.
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In the meantime in a big bowl, mix the cauliflower and broccoli with 1 tablespoon of olive oil, ¼ teaspoon salt, and toss nicely to coat evenly.
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Mix the panko, hen broth, egg, parsley, spices, and remaining 1 teaspoon salt in a big bowl and blend nicely to mix.
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Add the turkey and blend utilizing a fork to totally mix every little thing, cautious to not overwork. Utilizing moist fingers, kind into 12 meatballs and place on a smaller sheet pan, lined with foil.
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Take away the pan from the oven, stir, then push the candy potatoes to 1 aspect, add the remaining greens on the opposite aspect of the pan, ensuring every little thing has just a little little bit of room. Place them again into the oven together with the meatballs.
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Bake till the meatballs are cooked via, and the greens are tender, about 20 to 25 minutes. Take away the greens and broil the meatballs on excessive 2 to three minutes, till the highest is browned. Sprinkle the veggies with a pinch of salt.
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Whereas they bake, toss the sliced onion with the vinegar, water and salt in a small bowl. Let sit at room temperature for at the very least 10 minutes, stirring a few times, till softened and calmly pickled. Then drain.
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To serve, divide the meatballs and greens amongst 4 bowls, high veggies with pickled onions and feta, add 2 tablespoons hummus to the bowl, and end with recent dill and recent lemon juice.
Final Step:
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Serving: 3 meatballs, 1 ½ cups greens, Energy: 489.5 kcal, Carbohydrates: 37 g, Protein: 33.5 g, Fats: 24.5 g, Saturated Fats: 6.5 g, Ldl cholesterol: 140.5 mg, Sodium: 974 mg, Fiber: 7.5 g, Sugar: 7 g