Description
Roasted Veggie & Juicy Meatball Rice Bowl is a colorful, satisfying meal featuring tender, flavorful meatballs served over fluffy rice with a medley of perfectly roasted vegetables. It’s a hearty and wholesome dish that combines protein, fiber, and bold flavors in every bite.
Ingredients
Scale
- 1 lb ground beef or ground turkey
- 1/2 cup breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1 large egg
- 2 cloves garlic, minced
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon dried Italian herbs
- 1 tablespoon olive oil (for meatballs)
- 1 red bell pepper, chopped
- 1 zucchini, sliced
- 1 cup broccoli florets
- 1 red onion, chopped
- 2 tablespoons olive oil (for veggies)
- 1 teaspoon paprika
- 1 cup long-grain white rice
- 2 cups water or chicken broth
- Fresh parsley, chopped (for garnish)
Instructions
- Preheat oven to 400°F (200°C). Line two baking sheets with parchment paper.
- In a large bowl, combine ground meat, breadcrumbs, Parmesan, egg, minced garlic, salt, pepper, and Italian herbs. Mix until well combined, then shape into small meatballs.
- Place meatballs on one baking sheet and drizzle with 1 tablespoon olive oil.
- Toss bell pepper, zucchini, broccoli, and red onion with 2 tablespoons olive oil, paprika, salt, and pepper. Spread on the second baking sheet.
- Bake meatballs and vegetables for 18-20 minutes, turning meatballs halfway through, until meatballs are cooked through and veggies are tender and slightly charred.
- Meanwhile, cook rice in water or chicken broth according to package instructions until fluffy.
- Assemble bowls by adding a base of rice, topping with roasted veggies and meatballs, and garnishing with fresh parsley.
Notes
- For extra flavor, drizzle with a light garlic yogurt sauce or tahini dressing before serving.
- Use brown rice or quinoa for a more wholesome option.
- You can make the meatballs ahead of time and freeze them for quick meals.
Nutrition
- Serving Size: 1 bowl
- Calories: 520
- Sugar: 6g
- Sodium: 640mg
- Fat: 25g
- Saturated Fat: 8g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 5g
- Protein: 28g
- Cholesterol: 95mg
Keywords: meatball rice bowl, roasted vegetable bowl, Mediterranean rice bowl, healthy dinner idea, juicy meatball recipe