Mediterranean-Inspired Meatball Nourish Bowl

This tasty bowl combines quinoa, a refreshing cucumber-and-tomato salad tossed in a lemony vinaigrette, and tender meatballs topped with a lemon-tahini dressing. The meatballs contain oats instead of plain bread crumbs, for more fibre and whole-grain goodness.
Course: Appetizers, Mains
Prep Time: 35 minutes
Servings: 4 bowls
Author: Spark Nutrition Communications

Ingredients

  • 2 cups 500 mL cooked quinoa or canned chickpeas, drained and rinsed

Meatballs

  • 1 lb 500 g lean ground beef
  • 1 cup 250 mL finely minced
  • brown or white button mushrooms
  • 1/2 cup 125 mL quick-cooking rolled oats
  • 1/4 cup 60 mL finely chopped fresh flat-leaf parsley
  • 1 egg beaten
  • 1 medium onion finely diced
  • 2 garlic cloves minced
  • 1/2 tsp 2 mL EACH ground cumin and dried coriander
  • 1/2 tsp 2 mL EACH salt and pepper

Tomato-Cucumber Salad

  • 2 cups 500 mL diced tomatoes
  • 2 cups 500 mL sliced cucumbers
  • 1/2 cup 125 mL chopped parsley
  • 1/4 cup 60 mL diced red onion
  • 1/4 cup 60 mL EACH olive oil and lemon juice
  • 1/2 tsp 2 mL salt
  • 4 small romaine lettuce leaves washed and dried

Lemon-Garlic Tahini Dressing

  • 1/3 cup 75 mL tahini
  • 1/4 cup 60 mL water
  • 2 tbsp 30 mL lemon juice
  • 1 large garlic clove minced
  • 1/4 tsp 1 mL salt

Instructions

  • Preheat oven to 400°F (200°C). To make meatballs, mix all meatball ingredients in a medium bowl. Form into 16 meatballs and place on a foil-lined baking sheet.
  • Bake until a digital instant-read thermometer inserted into the centre of several meatballs reads 160°F (71°C), about 15 minutes.
  • Meanwhile, in another medium bowl, mix salad ingredients.
  • In a small bowl, mix all dressing ingredients. If dressing is too thick to pour, add more water, one tablespoon at a time.
  • Divide quinoa, salad, and meatballs evenly into 4 bowls. Drizzle with tahini dressing.