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 pink onion in each chew. Excessive-fiber, meal prep-friendly and a kind of dinners I can’t cease making.
Mediterranean Bowls with Hummus
I’m a giant 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 carry all these daring, satisfying parts collectively, together with roasted candy potato, cauliflower and broccoli, juicy turkey meatballs, and a scoop of creamy hummus, with brightness from pickled pink 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—when you’re searching 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 straightforward 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 full of 33.5 grams of protein and seven.5 grams of fiber.
- Cava-Impressed Dinner at Residence: Based mostly on their build-your-own-bowl format, these are easy to customise together with your favourite Mediterranean bowl elements.
- Cheaper than Takeout: Extra budget-friendly than the unique however simply as scrumptious!
Components You’ll Want
Take a look at the ingredient checklist beneath for these simple 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: Hen 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 like Sabra’s Supremely Spicy for a kick or roasted pink pepper for a light choice.
- Feta: Crumble some feta on high for a creamy, salty distinction. Block feta is sometimes higher high quality than pre-crumbled cheese.
- Lemon: Slice a lemon into wedges and serve with the Mediterranean bowls.
- Fast Pickled Crimson Onions: Thinly sliced pink onions are soaked in pink wine vinegar, water, and kosher salt for a minimum of 10 minutes, and they’re going to maintain for a few weeks within the fridge.
How one can Make Mediterranean Turkey Meatball Bowls
Whereas the meatballs and greens cook dinner within the oven, put together the short 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 facet and add the opposite veggies in a single layer, making certain there’s area 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 elements in a small bowl. Allow them to sit for a minimum of 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 blended greens.
- Grain bowl: Skip the candy potatoes and add a grain like couscous, rice, or quinoa.
- Meat: Swap turkey for lean floor rooster, 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 case you don’t have dill, use chives or extra parsley.
- Experiment with spices: Swap garlic powder for onion powder, or use smoked paprika when you don’t have candy. Add slightly coriander or chili powder.
- Hummus: Be at liberty to make your personal selfmade hummus utilizing one in every of my recipes, comparable to my Traditional Hummus or Roasted Crimson 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 pink wine vinegar for lemon juice.
Storage & Meal Prep
All of the elements will last as long as 4 days within the fridge. Right here’s tips on how 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 may pack all the things in a single dish when you don’t thoughts microwaving the chilly elements.
- Reheat: Microwave the meatballs and veggies for a couple of minute, then add the toppings.
- How one can 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 Dimension: 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
- â…“ cup panko breadcrumbs, plain, or gluten-free
- 2 tablespoons rooster bone broth, or water
- 1 massive egg
- ÂĽ cup parsley, chopped
- 1 teaspoons cumin
- ½ teaspoons candy paprika
- ½ teaspoons garlic powder
- 1 lb 93% lean floor turkey
- ½ cup hummus, I like supremely spicy for warmth or roasted pepper hummus
- 2 ounces feta cheese, crumbled
- recent dill, optionally available for topping
- 1 lemon, reduce into wedges
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Preheat the oven to 400F. Modify the two heart racks.
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Spray a big sheet pan with oil, add candy potatoes, drizzle with 1 teaspoon oil and season with ÂĽ teaspoon salt, utilizing your arms 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, ÂĽ teaspoon salt, and toss nicely to coat evenly.
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Mix the panko, rooster 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 all the things, cautious to not overwork. Utilizing moist arms, type 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 facet, add the remaining greens on the opposite facet of the pan, ensuring all the things has slightly 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 a minimum of 10 minutes, stirring a few times, till softened and evenly 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
