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Mediterranean Meatball Bowl with Rice, Chickpea Salad, Roasted Peppers, and Tzatziki
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Fitness Recipe Synopsis
Category
Healthy Meal
Cooking Appliance
Air fryer
Prep. Time
30 min
Calorie per 100g
160 kcal
Serves
1
Overview
The Mediterranean Meatball Bowl with Rice, Chickpea Salad, Roasted Peppers, and Tzatziki is a high-protein, nutrient-dense meal perfect for fitness enthusiasts and clean-eating fans. Juicy air-fried meatballs pair with fluffy saffron rice, roasted red peppers, and a refreshing chickpea & cherry tomato salad, all complemented by creamy homemade tzatziki. This balanced bowl delivers protein, fiber, and vibrant flavors in just 30 minutes, making it a great choice for a post-workout meal or healthy lunch.
Ingredients
Main Ingredients
Tzatziki Dip Ingredients
Nutrition Facts per 100g
Instructions
Prepare the meatballs:
In a bowl, mix ground meat with onion powder, salt, black pepper, and optional spices.
Form into small meatballs and place in the air fryer basket. Cook at 180°C for 20 minutes, shaking halfway to cook evenly.
Cook the rice:
Rinse the rice thoroughly. In a small pot, add rice, vegetable oil, and 1 cup water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until rice is tender.
Optional: stir in saffron water at the end for flavor and color.
Prepare the pepper salad:
Combine chopped raw red bell pepper with chopped cilantro, a squeeze of lemon juice, and a pinch of salt and black pepper. Toss well and set aside.
Prepare the chickpea & cherry tomato salad:
Mix chickpeas, halved cherry tomatoes, cilantro, salt, and pepper in a bowl.
Prepare the tzatziki dip:
Combine Greek yogurt, grated cucumber, minced garlic, lemon juice, olive oil, salt, pepper, and dill (if using). Chill until ready to serve.
Assemble the bowl:
In a serving plate, place tzatziki in the center.
Arrange roasted pepper salad and slices of cooked beet around the dip.
Add cooked rice, then top with three meatballs.
Add chickpea & cherry tomato salad on the side. Serve immediately.
Storage Tips
Refrigerator: Meatballs, rice, and salads can be stored separately in airtight containers for up to 3 days. Tzatziki should be stored in its own container and consumed within 2 days.
Freezer: Only meatballs and rice can be frozen. Place in freezer-safe containers or resealable bags for up to 2 months.Avoid freezing tzatziki, raw salads, or roasted peppers.
Reheating: Reheat meatballs and rice gently in a microwave or pan. Assemble with chilled tzatziki and fresh salads right before serving to preserve flavor and texture.
