Mediterranean Meatball Rice Bowl with Tzatziki Sauce

Servings

2–3 people

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Ingredients

For the Meatballs

• 450 g (1 lb) ground beef or beef–lamb mix

• 1 small onion, finely grated

• 2 cloves garlic, minced

• 1 large egg

• ½ cup breadcrumbs (or panko)

• 2 tablespoons milk

• 1 teaspoon salt

• ½ teaspoon black pepper

• 1 teaspoon ground cumin

• 1 teaspoon dried oregano

• ½ teaspoon paprika

• 2 tablespoons chopped fresh parsley

• 1 tablespoon olive oil (for cooking)

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For the Rice

• 1 cup long-grain white rice (basmati or jasmine)

• 2 cups water or light chicken broth

• ½ teaspoon salt

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For the Tzatziki Sauce

• 1 cup Greek yogurt (full-fat recommended)

• ½ cucumber, grated and squeezed dry

• 1 clove garlic, finely minced

• 1 tablespoon lemon juice

• 1 tablespoon olive oil

• 1 tablespoon chopped fresh dill or parsley

• Salt and black pepper to taste

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For the Bowl Assembly

• 1 cucumber, sliced

• 1 cup cherry tomatoes, halved

• ¼ red onion, thinly sliced

• Fresh parsley or mint for garnish

• Optional: olive oil drizzle, lemon wedges

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Instructions

1. Cook the Rice

1. Rinse the rice under cold water until the water runs clear.

2. Add rice, water (or broth), and salt to a saucepan.

3. Bring to a boil, reduce heat to low, cover, and simmer for 12–15 minutes.

4. Remove from heat and let steam for 5 minutes, then fluff with a fork.

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2. Prepare the Tzatziki Sauce

1. Grate the cucumber and squeeze out excess water using a clean towel.

2. In a bowl, combine yogurt, cucumber, garlic, lemon juice, olive oil, and herbs.

3. Season with salt and pepper.

4. Chill in the refrigerator while preparing the rest of the dish.

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3. Make the Meatballs

1. In a large bowl, mix breadcrumbs with milk and let soak for 1 minute.

2. Add ground meat, onion, garlic, egg, salt, pepper, cumin, oregano, paprika, and parsley.

3. Mix gently until just combined (do not overmix).

4. Form into small meatballs (about golf-ball size).

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4. Cook the Meatballs

1. Heat olive oil in a large skillet over medium heat.

2. Add meatballs and cook for 8–10 minutes, turning occasionally, until browned on all sides and fully cooked inside.

3. Remove from heat and let rest briefly.

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5. Assemble the Bowl

1. Add a base of rice to each bowl.

2. Arrange meatballs on top.

3. Add cucumber slices, cherry tomatoes, and red onion.

4. Spoon tzatziki generously over the meatballs.

5. Garnish with fresh herbs and optional olive oil or lemon juice.

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Serving Notes

• This dish is balanced: protein + carbs + fresh vegetables + creamy sauce.

• Serve warm, with the tzatziki cool for contrast.

• Works well for meal prep (keep sauce separate).

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Flavor Profile

• Savory, herby meatballs

• Fresh and cooling yogurt sauce

• Clean, Mediterranean taste with light acidity