Ultimate Meatball Bowl with Herbed Rice & Roasted Veggies

This Ultimate Meatball Bowl is the perfect balance of comfort and freshness. Juicy, well-seasoned meatballs bring rich, savory flavor, the herbed rice adds a light aromatic base, and the roasted veggies provide natural sweetness and color. It’s a complete, nourishing meal made from simple ingredients — ideal for weekly meal prep, family dinners, or healthy lunches that still feel indulgent. Everything cooks in under an hour and comes together beautifully in one hearty, satisfying bowl.

Ingredients

For the Meatballs

• 500g ground beef (or a mix of beef and pork)
• 1 small onion, finely grated
• 2 garlic cloves, minced
• 1 egg
• 2 tbsp breadcrumbs
• 1 tsp dried oregano
• Salt & pepper to taste
• 1 tbsp olive oil (for frying)

For the Herbed Rice

• 1 cup basmati or jasmine rice
• 2 cups water
• 1 tbsp butter or olive oil
• Salt, to taste
• 2 tbsp chopped fresh parsley

For the Roasted Vegetables

• 1 medium zucchini, sliced
• 1 red bell pepper, sliced
• 1 small sweet potato, diced
• 1 yellow onion, cut into chunks
• 2 tbsp olive oil
• 1 tsp paprika
• Salt & pepper, to taste

Step-by-Step Instructions

1. Roast the Vegetables

1. Preheat your oven to 200°C (392°F).
2. In a large bowl, combine zucchini, red bell pepper, sweet potato, and onion.
3. Drizzle with olive oil, sprinkle paprika, salt, and pepper, and toss well to coat.
4. Spread the vegetables in a single layer on a baking sheet.
5. Roast for 25–30 minutes, flipping halfway through, until golden, tender, and caramelized on the edges.

2. Cook the Herbed Rice

1. Rinse the rice under cold water until it runs clear to remove excess starch.
2. In a medium pot, bring 2 cups of water to a boil and add salt and butter or olive oil.
3. Add the rice, stir once, cover with a tight lid, and reduce heat to low.
4. Cook for 12–15 minutes without lifting the lid.
5. Turn off the heat and let the rice rest for 5 minutes.
6. Fluff with a fork and gently fold in chopped parsley.

3. Prepare the Meatball Mixture

1. In a mixing bowl, combine ground meat, grated onion, minced garlic, egg, breadcrumbs, oregano, salt, and pepper.
2. Mix gently until just combined — overmixing can make the meatballs tough.
3. Shape into 12 small meatballs of equal size.

4. Cook the Meatballs

1. Heat olive oil in a nonstick skillet over medium heat.
2. Add the meatballs and cook for 8–10 minutes, turning occasionally until browned on all sides and cooked through.
3. Transfer to a plate and keep warm.

5. Assemble the Bowls

1. Divide the herbed rice evenly between 4 bowls or plates.
2. Add a generous portion of roasted veggies to each.
3. Place 3 warm meatballs on top of each bowl.
4. Optional: drizzle with lemon juice, yogurt sauce, or tahini for extra depth.

Tips, Variations & Storage

Tips

• For extra juicy meatballs, add 1–2 tbsp milk to the mixture.
• Use parchment paper for roasting veggies to prevent sticking.
• Make the rice in chicken broth for extra flavor.

Variations

• Vegetarian: Swap meat with plant-based mince or falafel-style chickpea balls.
• Spicy: Add chili flakes or a pinch of cayenne to either the meatballs or roasted vegetables.
• Low-carb: Replace the rice with cauliflower rice or quinoa.

Storage

• Store in airtight containers for up to 4 days in the fridge.
• Reheat in the microwave or on the stovetop.
• Meatballs and rice freeze well for up to 2 months.

Recommended Pairings

Sides

• Cucumber yogurt salad
• Garlic flatbread
• Simple mixed greens with lemon vinaigrette

Sauces

• Tzatziki
• Spicy mayo
• Tahini-lemon sauce

Drinks

• Iced mint tea
• Sparkling water with lime

Quick Info

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Total Time: 50 minutes
• Servings: 4
• Calories: ~520 kcal per serving
• Cuisine: Mediterranean-inspired / Modern comfort