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Mediterranean Meatball Bowl

Mediterranean Meatball Bowl 

4.92 from 74 votes
Mediterranean Meatballs made with flavorful ground turkey meatballs served over Israeli couscous and a bright, lemony cucumber tomato salad. Make them in the air fryer or oven!
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: 4 servings
Course: Dinner, Lunch, Meal Prep
Cuisine: Mediterranean

Equipment

Ingredients

For the meatballs:

For the bowl:

  • 1 ½ tablespoons extra virgin olive oil (divided)
  • 1 1/3 cup dry pearl Israeli couscous (I used whole wheat)
  • 1 ¾ cup reduced-sodium chicken ( or vegetable broth)
  • 1 cup diced tomato
  • 2 cups Persian or English cucumber (diced )
  • ¼ cup red onion (diced )
  • 3 tablespoons Italian parsley (fresh chopped )
  • 2 tablespoons fresh lemon juice (from 1/2 lemon)
  • ½ teaspoon kosher salt
  • Freshly ground black pepper (to taste)
  • Lemon wedges (for serving)
  • ½ cup tzatziki or nonfat plain Greek yogurt (optional, for serving)

Instructions

For the turkey meatballs:

  • Crack the egg into a medium mixing bowl and beat with a fork.  Add the herbs, panko, garlic, salt and pepper and mix to combine.
  • Add the turkey and with the fork, mix to combine, being careful not to over-mix.  Roll mixture into 16 evenly sized meatballs, about 1 ounce each, place on a parchment lined sheet pan and set aside until ready to cook. (Thoroughly wash your hands and work surface.)
  • To air fry: Spray the air fryer basket generously with olive oil.  Add the meatballs in an even layer, cooking in batches if needed, and cook at 400 degrees F for 8- 10 minutes, turning halfway through cook time.
  • To bake in the oven, bake on a sheet pan 400F 20 minutes, no need to turn.
  • Meanwhile, heat a small sauce pot over medium heat.
  • Add ½ tablespoon olive oil and the dry couscous and sauté to toast the grains for about 3 minutes.  Add the hot broth, bring to a boil, then reduce heat to simmer, cover and cook for about 10 minutes, or until all the liquid is absorbed.  Add a pinch of salt, if needed.
  • While meatballs and couscous are cooking, make the salad.  In a small bowl, combine the tomato, cucumber, red onion, 3 tablespoons parsley, 1 tablespoon olive oil, lemon juice, ½ teaspoon salt and pepper, to taste.
  • To assemble bowls: Add ¾ cup each of couscous to 4 bowls.  Top with 3/4 cup salad and 4 meatballs.  Serve with a lemon wedge, a dollop of tzatziki or yogurt (if desired) and drizzle of oil, if using.

Video

Nutrition

Serving: 1bowl, Calories: 466kcal, Carbohydrates: 48g, Protein: 31g, Fat: 16g, Saturated Fat: 3g, Cholesterol: 130mg, Sodium: 644mg, Fiber: 4.5g, Sugar: 3g
- WW Points: 11