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Baked Meatball Bowls

OVERALL time: 45 mins

Baked Meatball Bowls

Delicious meatballs with a Mediterranean twist. Ideal for lunch or snack plus quick to cook and assemble. A firm favourite!

meatballs |
texan rub |

Choose measurements conversions

Number of servings

ingredients

For the tahini sauce
  • 120 g tahini
  • 125 ml water
  • 2 Tbsp lemon juice
  • 1 clove garlic
  • Cape Herb and Spice Atlantic Sea Salt - Ceramic
For the meatballs
  • 1 diced onion, diced
  • 500 g beef mice
  • 100 g breadcrumbs
  • 250 g ricotta cheese
  • 50 g parmesan cheese, finely grated
  • 1 Tbsp Cape Herb and Spice Texan Steakhouse Rub
  • 1 large egg
  • 2 Tbsp parsley, chopped
  • 2 Tbsp oregano, chopped leaves
For the salad
  • 4 sliced mini cucumbers, sliced
  • 2 diced large tomatoes
  • 100 g feta cheese, crumbled
  • 0.5 sliced red onion
  • 2 Tbsp red wine vinegar
  • 2 cups brown rice, cooked
  • 100 g crunchy lettuce leaves
For cooking
  • olive oil
To Taste
  • Cape Herb and Spice Salt & Pepper

THIS IS WHAT YOU WILL NEED TO DO

PREP TIME: 30 mins | COOKING TIME: 15 mins

For the tahini sauce:
Combine all ingredients in a small bowl and whisk. 
Tahini paste thickness differs by brand so add enough water until the sauce is a nice pouring consistency. 
Taste to adjust seasoning and set aside until serving. 

For the meatballs:
Preheat oven to 200˚C with the fan on.
Heat a drizzle of olive oil in a small frying pan.
Fry the onion until cooked and lightly caramelised. 
Transfer onion to a large mixing bowl. 
Add the rest of the meatballs ingredients and season well with Cape Herb & Spice Texan Steakhouse Rub. 
Mix the meatball mixture thoroughly and then roll into little balls. 
Place the meatballs onto a large lightly greased baking tray. 
Bake meatballs for 12-15 minutes until golden brown on the outside but still tender and juicy on the inside. 

For the salad:
Combine the cucumber, tomato, feta and red onion in a large bowl. 
Season with Cape Herb & Spice Salt and Pepper. 
Drizzle with red wine vinegar. 
Toss to mix well. 

Assembly:
Plate a little brown rice in each bowl followed by some of the tossed salad and arrange a few lettuce leaves alongside. 
Top rice with a few warm meatballs and then generously drizzle over some of the tahini sauce. Mix everything a little together and enjoy! 

Choose measurements conversions

ingredients

For the tahini sauce
  • 120 g tahini
  • 125 ml water
  • 2 Tbsp lemon juice
  • 1 clove garlic
  • Cape Herb and Spice Atlantic Sea Salt - Ceramic
For the meatballs
  • 1 diced onion, diced
  • 500 g beef mice
  • 100 g breadcrumbs
  • 250 g ricotta cheese
  • 50 g parmesan cheese, finely grated
  • 1 Tbsp Cape Herb and Spice Texan Steakhouse Rub
  • 1 large egg
  • 2 Tbsp parsley, chopped
  • 2 Tbsp oregano, chopped leaves
For the salad
  • 4 sliced mini cucumbers, sliced
  • 2 diced large tomatoes
  • 100 g feta cheese, crumbled
  • 0.5 sliced red onion
  • 2 Tbsp red wine vinegar
  • 2 cups brown rice, cooked
  • 100 g crunchy lettuce leaves
For cooking
  • olive oil
To Taste
  • Cape Herb and Spice Salt & Pepper

Number of servings

THIS IS WHAT YOU WILL NEED TO DO

PREP TIME: 30 mins | COOKING TIME: 15 mins

For the tahini sauce:
Combine all ingredients in a small bowl and whisk. 
Tahini paste thickness differs by brand so add enough water until the sauce is a nice pouring consistency. 
Taste to adjust seasoning and set aside until serving. 

For the meatballs:
Preheat oven to 200˚C with the fan on.
Heat a drizzle of olive oil in a small frying pan.
Fry the onion until cooked and lightly caramelised. 
Transfer onion to a large mixing bowl. 
Add the rest of the meatballs ingredients and season well with Cape Herb & Spice Texan Steakhouse Rub. 
Mix the meatball mixture thoroughly and then roll into little balls. 
Place the meatballs onto a large lightly greased baking tray. 
Bake meatballs for 12-15 minutes until golden brown on the outside but still tender and juicy on the inside. 

For the salad:
Combine the cucumber, tomato, feta and red onion in a large bowl. 
Season with Cape Herb & Spice Salt and Pepper. 
Drizzle with red wine vinegar. 
Toss to mix well. 

Assembly:
Plate a little brown rice in each bowl followed by some of the tossed salad and arrange a few lettuce leaves alongside. 
Top rice with a few warm meatballs and then generously drizzle over some of the tahini sauce. Mix everything a little together and enjoy! 

Gallery

Products used in this recipe

Salt & Pepper

Salt & Pepper
Texan Steakhouse Rub

Texan Steakhouse Rub
Atlantic Sea Salt - Ceramic

Atlantic Sea Salt - Ceramic

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