Mediterranean Meatball Bowl

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Mediterranean Meatball Bowl with Couscous and Fresh Salad

A healthy, vibrant meal that brings the flavors of the Mediterranean straight to your table.

This Mediterranean Meatball Bowl is packed with protein-rich turkey meatballs, fluffy whole wheat Israeli couscous, and a crisp cucumber-tomato salad, all topped with a bright lemony dressing and optional tzatziki. Whether you’re prepping meals ahead or making a quick lunch, this dish offers a perfect balance of nutrition and flavor.

Why You’ll Love This Recipe

  • High-protein & satisfying: Lean turkey meatballs are hearty yet light.
  • Customizable: Use couscous, quinoa, or brown rice.
  • Meal-prep friendly: Keeps well for lunches during the week.
  • Versatile cooking methods: Make the meatballs in the air fryer or oven.

Ingredients

For the Turkey Meatballs

  • 1 large egg
  • ¼ cup fresh dill, finely chopped
  • ¼ cup fresh Italian parsley, finely chopped
  • ¼ cup unseasoned panko breadcrumbs
  • 2 garlic cloves, minced
  • 1 tsp kosher salt
  • Freshly ground black pepper, to taste
  • 1 lb (450g) lean ground turkey (93%)
  • Olive oil spray (for air fryer)

For the Bowl

  • 1½ tbsp extra virgin olive oil, divided
  • 1⅓ cups dry pearl couscous (whole wheat if available)
  • 1¾ cups low-sodium chicken or vegetable broth
  • 1 cup ripe tomato, diced
  • 2 cups Persian or English cucumber, diced
  • ¼ cup red onion, finely diced
  • 3 tbsp chopped parsley
  • 2 tbsp fresh lemon juice (from about ½ a lemon)
  • ½ tsp kosher salt
  • Freshly ground black pepper, to taste
  • Lemon wedges, for serving
  • ½ cup tzatziki or plain Greek yogurt (optional)

Instructions

1. Make the Meatballs

  1. In a large bowl, whisk the egg. Stir in chopped herbs, breadcrumbs, garlic, salt, and pepper.
  2. Add the ground turkey and mix gently with a fork until just combined—do not overmix.
  3. Roll the mixture into 16 small meatballs (about 1 ounce each). Place on a parchment-lined baking sheet and set aside.

Air Fryer Method:
Spray the air fryer basket with olive oil. Place meatballs in a single layer and cook at 400°F (200°C) for 8–10 minutes, flipping halfway through.

Oven Method:
Bake meatballs on a parchment-lined sheet at 400°F (200°C) for 20 minutes, no turning needed.

2. Cook the Couscous

  1. In a small saucepan, heat ½ tbsp olive oil over medium heat.
  2. Add the dry couscous and toast for about 3 minutes, stirring frequently until golden and fragrant.
  3. Pour in hot broth, bring to a boil, then reduce heat to low. Cover and simmer for 10 minutes, or until the liquid is absorbed. Fluff with a fork and season with a pinch of salt, if needed.

3. Prepare the Mediterranean Salad

  1. In a bowl, combine tomato, cucumber, red onion, parsley, lemon juice, 1 tbsp olive oil, salt, and pepper.
  2. Stir gently and let sit for 5–10 minutes to allow flavors to blend.

4. Assemble the Bowls

  1. Divide cooked couscous among four bowls (about ¾ cup each).
  2. Top each with ¾ cup of the fresh salad and 4 turkey meatballs.
  3. Add a lemon wedge and a spoonful of tzatziki or Greek yogurt (optional).
  4. Drizzle with remaining olive oil if desired, and serve.

Tips & Variations

  • Make it vegetarian: Swap turkey meatballs for falafel or chickpea patties.
  • Low-carb version: Replace couscous with cauliflower rice.
  • Add crunch: Sprinkle with toasted pine nuts or crushed pita chips.

Storage

  • Fridge: Store components separately in airtight containers for up to 4 days.
  • Reheat: Warm the couscous and meatballs gently in the microwave or on the stovetop.

Nutrition (per bowl)

  • Calories: 466 kcal
  • Protein: 31 g
  • Carbohydrates: 48 g
  • Fat: 16 g
  • Fiber: 4.5 g
  • Sodium: 644 mg

This Mediterranean Meatball Bowl is perfect for lunch, dinner, or weekly meal prep. Fresh, herby, and balanced—it’s everything you love about Mediterranean food in one delicious, colorful bowl.

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