Mediterranean Diet Savory Vegetable Meatballs
Savor the flavors of the Mediterranean with these hearty and nutritious Mediterranean Diet Savory Vegetable Meatballs. This recipe combines ground beef or lamb with a vibrant medley of grated zucchini, carrots, red bell pepper, and aromatic herbs like parsley, mint, and oregano, making every bite both juicy and nutrient-packed. Infused with warm spices like cumin and coriander, these meatballs boast authentic Mediterranean warmth and depth. Baked to golden perfection in olive oil, they’re a healthier alternative to traditional fried meatballs, aligning perfectly with the principles of the Mediterranean diet. Ready in just 45 minutes, they are perfect for a wholesome weeknight dinner or as an elegant appetizer. Serve them alongside a fresh Greek salad or a bed of quinoa for a complete and satisfying meal.
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Recipe Information
Ingredients
- 500 g ground beef or lamb
- 1 medium, grated zucchini
- 1 medium, grated carrot
- 0.5 finely chopped red bell pepper
- 0.5 finely chopped red onion
- 3 minced garlic cloves
- 2 tbsp, chopped fresh parsley
- 2 tbsp, chopped fresh mint
- 1 tsp dried oregano
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 large egg
- 50 g whole wheat breadcrumbs
- 1.5 tsp salt
- 0.5 tsp black pepper
- 2 tbsp olive oil
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a large mixing bowl, combine the ground beef or lamb with the grated zucchini, grated carrot, chopped red bell pepper, and chopped red onion.
Add the minced garlic, chopped parsley, chopped mint, dried oregano, ground cumin, and ground coriander to the bowl and mix well.
Add the beaten egg and breadcrumbs to the mixture. Season with salt and black pepper. Mix until all ingredients are combined thoroughly.
Using your hands, shape the mixture into meatballs about the size of a golf ball and place them onto the prepared baking sheet.
Drizzle the olive oil over the meatballs to help them brown and add flavor.
Bake in the preheated oven for 20-25 minutes, or until they are browned and cooked through.
Remove from the oven and let them rest for a few minutes before serving.
Serve the savory vegetable meatballs with a side of your choice, such as a Greek salad or over whole grain quinoa. Enjoy!
Nutrition Facts
Calories |
1954 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 140.5 g | 180% | |
| Saturated Fat | 47.2 g | 236% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 620 mg | 206% | |
| Sodium | 5837 mg | 254% | |
| Total Carbohydrate | 70.2 g | 26% | |
| Dietary Fiber | 14.7 g | 52% | |
| Total Sugars | 20.0 g | ||
| Protein | 104.6 g | 209% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 382 mg | 29% | |
| Iron | 24.4 mg | 136% | |
| Potassium | 2627 mg | 56% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
