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Rice Bowl with Tzatziki & Fresh Veggies Recipe

Rice Bowl with Tzatziki & Fresh Veggies Recipe
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★★★★★

5 from 8 reviews

A flavorful and hearty Mediterranean Meatball Rice Bowl featuring tender beef or lamb meatballs seasoned with herbs and spices, served over fluffy rice, topped with fresh vegetables, and a cooling homemade tzatziki sauce. Perfect for a balanced, satisfying meal that brings vibrant Mediterranean flavors to your table.

Ingredients

Scale

Mediterranean Meatballs

  • 1 lb ground beef or lamb
  • 1 large egg
  • ¼ cup breadcrumbs
  • 3 cloves garlic, minced
  • 2 tablespoons fresh parsley, chopped
  • 1 teaspoon dried oregano
  • ½ teaspoon paprika
  • ½ teaspoon cumin
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 2 tablespoons olive oil (for cooking)

Rice

  • 1 cup long-grain white rice
  • 2 cups low-sodium chicken or vegetable broth
  • 1 tablespoon olive oil
  • ½ teaspoon salt

Tzatziki

  • 1 cup Greek yogurt
  • ½ cup cucumber, finely grated and excess water squeezed out
  • 1 clove garlic, grated
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon olive oil
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper to taste

Fresh Veggie Toppings

  • 1 cup cherry tomatoes, halved
  • 1 cup diced cucumber
  • ¼ cup red onion, thinly sliced
  • 2 tablespoons fresh parsley, chopped
  • Lemon wedges for serving

Instructions

  1. Cook the Rice: In a saucepan, bring the chicken or vegetable broth to a boil. Add the rice, olive oil, and salt. Reduce the heat to low, cover, and simmer for 15–18 minutes until the rice is tender and the liquid is absorbed. Fluff the rice with a fork and set aside.
  2. Prepare the Meatballs: In a mixing bowl, combine the ground beef or lamb, egg, breadcrumbs, minced garlic, chopped parsley, dried oregano, paprika, cumin, salt, and black pepper. Mix thoroughly but gently until just combined. Shape the mixture into small meatballs about 1 to 1½ inches in diameter.
  3. Cook the Meatballs: Heat olive oil in a skillet over medium heat. Add the meatballs and cook for 8–10 minutes, turning occasionally, until they are evenly browned on all sides and cooked through, reaching an internal temperature of 165°F (74°C). Remove from heat.
  4. Make the Tzatziki: In a bowl, combine Greek yogurt, grated cucumber with excess water squeezed out, grated garlic, fresh lemon juice, olive oil, chopped dill, and salt and pepper to taste. Mix until smooth. Chill until ready to serve to let flavors meld.
  5. Assemble the Bowls: Divide the cooked rice evenly among serving bowls. Arrange the warm meatballs on top. Add fresh cherry tomatoes, diced cucumber, thinly sliced red onion, and chopped parsley over each bowl.
  6. Add Tzatziki & Serve: Spoon a generous dollop of the chilled tzatziki over each bowl. Serve with lemon wedges on the side for an extra burst of freshness.

Notes

  • For a lighter version, use ground turkey or chicken instead of beef or lamb.
  • If gluten-free, substitute breadcrumbs with gluten-free alternatives or ground oats.
  • To make the dish vegetarian, replace meatballs with grilled or roasted chickpea patties and ensure broth used is vegetable-based.
  • Grating the cucumber and squeezing out excess water is key for a non-watery tzatziki sauce.
  • Meatballs can be baked in the oven at 400°F for 15-20 minutes as an alternative to pan-frying.
  • Leftover meatballs and rice can be stored separately in the fridge for up to 3 days.

Nutrition

Keywords: Mediterranean meatballs, rice bowl, tzatziki sauce, fresh veggies, healthy dinner, Greek recipe, lamb meatballs

Find it online: https://maicook.com/rice-bowl-with-tzatziki-and-fresh-veggies-recipe/