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 means. These sheet pan Mediterranean meatball bowls deliver 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 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—when 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 goals! It has all my favorites from Cava, with out having to go away the home. Whereas testing this recipe, I had it many instances 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 Residence: Primarily based on their build-your-own-bowl format, these are easy to customise along with your favourite Mediterranean bowl substances.
- Cheaper than Takeout: Extra budget-friendly than the unique however simply as scrumptious!
Elements You’ll Want
Take a look at the ingredient listing 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 contemporary 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 crimson pepper for a gentle possibility.
- Feta: Crumble some feta on prime 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 Crimson Onions: Thinly sliced crimson onions are soaked in crimson wine vinegar, water, and kosher salt for no less than 10 minutes, and they’ll preserve for a few weeks within the fridge.
Learn how to Make Mediterranean Turkey Meatball Bowls
Whereas the meatballs and greens cook 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 at least one aspect 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 substances in a small bowl. Allow them to sit for no less than 10 minutes.
- Assemble the bowls: Divide the meatballs and roasted greens amongst 4 bowls. High 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 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. For those who 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 somewhat coriander or chili powder.
- Hummus: Be at liberty to make your personal do-it-yourself hummus utilizing considered one of my recipes, similar 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 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 the best way 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 when you don’t thoughts microwaving the chilly substances.
- Reheat: Microwave the meatballs and veggies for a couple of minute, then add the toppings.
- Learn how to 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 by.
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 minimize 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 giant 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
- contemporary dill, non-obligatory for topping
- 1 lemon, minimize into wedges
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Preheat the oven to 400F. Alter 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 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, 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 completely 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 at least one aspect, add the remaining greens on the opposite aspect of the pan, ensuring every little thing has somewhat little bit of room. Place them again into the oven together with the meatballs.
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Bake till the meatballs are cooked by, 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 no less than 10 minutes, stirring a couple of times, till softened and frivolously pickled. Then drain.
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To serve, divide the meatballs and greens amongst 4 bowls, prime veggies with pickled onions and feta, add 2 tablespoons hummus to the bowl, and end with contemporary dill and contemporary 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
