Mediterranean Egg Roll in a Bowl. This recipe is a lighter, healthier twist on classic egg rolls, offering flavors of the Mediterranean while being easy to make in one skillet. Perfect for a low-carb, high-protein meal.
Servings: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients:
For the Bowl:
1 lb ground chicken or turkey (or beef for a richer flavor)
1 tbsp olive oil
1 small onion, diced
3 cloves garlic, minced
1 bell pepper, chopped (red or yellow for sweetness)
1 cup shredded carrots
3 cups shredded cabbage (or coleslaw mix for convenience)
Salt and pepper, to taste
For the Mediterranean Dressing:
2 tbsp tahini
Juice of 1 lemon
1 tbsp olive oil
1 tsp dried oregano
Salt and pepper, to taste
Optional: 1-2 tbsp warm water (to thin the dressing if needed)
Toppings
Feta cheese crumbles
Fresh parsley or basil, chopped
Toasted pine nuts or sunflower seeds
Instructions:
Cook the Meat: In a large skillet, heat olive oil over medium heat. Add ground meat and cook until browned and crumbled, about 5-7 minutes. Drain any excess fat if necessary.
Saute Aromatics: Add the diced onion and garlic to the skillet with the meat. Saute until the onion is softened, about 2 minutes.
Add Vegetables: Stir in bell pepper, carrots, and cabbage. Cook for 5-6 minutes, or until vegetables are tender but still have some crunch.
Prepare the Dressing: In a small bowl, whisk together tahini, lemon juice, olive oil, oregano, salt, and pepper. Add warm water if needed to achieve a drizzling consistency.
Serve: Spoon the Mediterranean mix into bowls. Drizzle with tahini dressing, sprinkle with feta cheese, fresh herbs, and nuts or seeds if desired.
Tips & Notes:
Customizable Veggies: Feel free to swap vegetables based on what you have; zucchini, spinach, or even artichoke hearts would make great additions.
Protein Options: While chicken or turkey is great for lean protein, feel free to use lamb or beef for a richer flavor. Vegetarian? Use chickpeas or lentils.
Dressing Tips: If you prefer a bit of sweetness, add a teaspoon of honey or maple syrup to the dressing.
Meal Prep Friendly: This dish is excellent for meal prep. Just store the dressing separately and add when ready to eat.
Dietary Information
Low Carb/Keto-Friendly: This dish is naturally low-carb and suitable for keto if you use a small amount of carrots or omit them.
Gluten-Free: As written, this recipe is gluten-free.
Dairy-Free: Omit feta or use a dairy-free alternative for a dairy-free version.
High Protein: With ground meat as the base, this dish offers a substantial amount of protein.
Vegetarian/Vegan Options: For a vegan version, swap meat for chickpeas or lentils, and use a dairy-free feta alternative.
Nutritional Information (Per Serving)
Calories: 320
Protein: 22g
Carbs: 12g
Fiber: 4g
Fat: 23g
Sodium: 430mg
(Note: Values can vary depending on specific ingredients and substitutions.)