Mediterranean Meatballs Recipe: Juicy, Flavorful, and Easy to Make
Mediterranean cuisine has always been celebrated for its bold flavors, fresh ingredients, and heart-healthy qualities.
Among its many treasures, Mediterranean meatballs stand out as a dish that is both comforting and versatile. Unlike traditional meatballs, these are infused with herbs, spices, and a subtle tang that transports you straight to the sun-drenched shores of the Mediterranean Sea. They are perfect for a family dinner, a casual gathering with friends, or even as a protein-packed snack during a busy day.
Ingredients Needed
Creating authentic Mediterranean meatballs requires simple, fresh ingredients that complement each other beautifully. Below is a table showing the ingredients and their approximate calorie counts per serving.
| Ingredient | Quantity | Calories (per 100g) |
|---|---|---|
| Ground beef or lamb | 500g | 250 kcal |
| Breadcrumbs | 1 cup | 350 kcal |
| Milk | 1/4 cup | 42 kcal |
| Egg | 1 large | 70 kcal |
| Garlic cloves | 3, minced | 5 kcal |
| Fresh parsley | 1/4 cup, chopped | 10 kcal |
| Fresh mint | 2 tbsp, chopped | 5 kcal |
| Onion | 1 medium, finely chopped | 40 kcal |
| Cumin | 1 tsp | 8 kcal |
| Paprika | 1 tsp | 6 kcal |
| Salt | 1 tsp | 0 kcal |
| Black pepper | 1/2 tsp | 0 kcal |
| Olive oil | 2 tbsp | 240 kcal |
| Lemon juice | 1 tbsp | 4 kcal |
| Tomato sauce | 1 cup | 80 kcal |
These ingredients can be found in most grocery stores, and each plays a crucial role in building the depth of flavor that defines Mediterranean meatballs. Fresh herbs and quality meat make a noticeable difference in the final dish.
Step-by-Step Cooking Instructions
Creating Mediterranean meatballs is simple, though attention to detail ensures the best results.
- Prepare the breadcrumbs
Place the breadcrumbs in a small bowl and soak them in milk for about 5 minutes. This makes them soft and helps keep the meatballs tender during cooking. - Mix the meat and herbs
In a large mixing bowl, combine the ground meat, soaked breadcrumbs, minced garlic, chopped onion, parsley, mint, egg, cumin, paprika, salt, and black pepper. Use your hands to gently mix everything together until evenly combined. Avoid overmixing, as this can make the meatballs dense.To expand your menu, add Mediterranean Pasta to your must-try list. - Shape the meatballs
Take small portions of the mixture and roll them into balls roughly the size of a golf ball. Place them on a plate or tray lined with parchment paper. - Cook the meatballs
Heat olive oil in a large skillet over medium heat. Add the meatballs in batches, making sure not to overcrowd the pan. Cook for about 4-5 minutes on each side, until they are browned and cooked through. Alternatively, you can bake them in a preheated oven at 200 degrees Celsius for 20-25 minutes. - Add tomato sauce
For a richer flavor, simmer the cooked meatballs in tomato sauce for 10-15 minutes. Add a squeeze of lemon juice for a bright, zesty finish. - Serve and enjoy
Once cooked, serve the meatballs immediately, garnished with extra parsley or a drizzle of olive oil if desired.
Following these steps ensures that the meatballs remain juicy, flavorful, and aromatic with every bite.
Tips for Customizing the Recipe
Mediterranean meatballs are highly adaptable, and a few tweaks can make them uniquely yours.
- Choose your meat
Blend beef and lamb for a richer flavor, or use chicken or turkey for a leaner option. Vegetarian alternatives like lentils, chickpeas, or textured vegetable protein work wonderfully too. - Experiment with herbs and spices
Add dill, oregano, or rosemary to vary the flavor profile. For a spicier kick, include red chili flakes. - Adjust the texture
For softer meatballs, increase the amount of soaked breadcrumbs. For firmer meatballs, reduce the breadcrumbs slightly and ensure minimal handling of the mixture. - Use different sauces
Swap tomato sauce for a yogurt-based garlic sauce, tahini sauce, or roasted red pepper sauce to create a new flavor experience. - Add fillings
Small cubes of feta or olives can be placed inside each meatball for a delightful surprise when bitten into.
Customizing your meatballs allows you to explore various Mediterranean flavors while maintaining a healthy and satisfying dish.
Nutritional Information
Mediterranean meatballs are a nutrient-rich dish that provides protein, healthy fats, and essential vitamins from herbs and vegetables. A standard serving of four meatballs (approximately 200 grams) contains:
Using lean meats or substituting with plant-based options can reduce fat and calories, while pairing the meatballs with whole grains or vegetables enhances fiber content. The inclusion of herbs like parsley and mint adds antioxidants and vitamins, making this meal both delicious and nourishing.
Serving Suggestions
Mediterranean meatballs are versatile and can be served in many creative ways:
- Over grains
Serve with couscous, quinoa, or brown rice for a hearty, filling meal. - With salad
Pair with a Greek salad or tabbouleh for a light and refreshing option. - In pita bread
Wrap meatballs in pita with hummus, cucumbers, and tomatoes for a Mediterranean-inspired sandwich. - With sauces
Tomato sauce, yogurt-based sauce, or tzatziki all complement the meatballs beautifully. - As an appetizer
Serve small meatballs on skewers with dipping sauces at parties or gatherings.
These serving options showcase the flexibility of Mediterranean meatballs, making them suitable for casual meals, family dinners, or entertaining guests.
Mediterranean Meatballs Recipe: Juicy, Flavorful, and Easy to Make
Course: Blog4
servings15
minutes25
minutes380-420
kcalIngredients
500g ground beef or lamb
1 cup breadcrumbs
1/4 cup milk
1 large egg
3 garlic cloves, minced
1 medium onion, finely chopped
1/4 cup fresh parsley, chopped
2 tbsp fresh mint, chopped
1 tsp cumin
Directions
- Soak the breadcrumbs in milk for 5 minutes until soft.
- Mix meat and ingredients: In a large bowl, combine ground meat, soaked breadcrumbs, egg, garlic, onion, parsley, mint, cumin, paprika, salt, and pepper. Mix gently until uniform.
- Shape the meatballs: Roll the mixture into golf ball-sized meatballs and place on a plate.
- Cook the meatballs: Heat olive oil in a skillet over medium heat. Add meatballs and cook 4-5 minutes per side until browned and cooked through. Alternatively, bake at 200°C for 20-25 minutes.
- Add tomato sauce: Simmer meatballs in tomato sauce for 10-15 minutes, then squeeze lemon juice over them.
Recipe Video
Notes
- For leaner meatballs, use ground turkey or chicken instead of beef or lamb.
To make vegetarian meatballs, substitute meat with mashed chickpeas or lentils.
Add a pinch of chili flakes if you like a spicier flavor.
Frequently Asked Questions
Can I make Mediterranean meatballs ahead of time?
Yes, you can prepare the meatballs and refrigerate them for up to two days before cooking. They can also be frozen for longer storage and cooked directly from frozen.
Are these meatballs suitable for a keto diet?
Yes, by reducing or eliminating breadcrumbs and using almond flour or crushed pork rinds, these meatballs can be made keto-friendly.
What meat is best for Mediterranean meatballs?
A mix of ground beef and lamb is traditional, but chicken or turkey can be used for a leaner version. Vegetarian alternatives like lentils or chickpeas also work well.
Can I bake instead of frying?
Absolutely. Baking at 200 degrees Celsius for 20-25 minutes yields tender and flavorful meatballs with less oil.
How can I make them spicier?
Add red pepper flakes, cayenne, or chopped fresh chili to the meat mixture for a spicier kick.
Conclusion
Mediterranean meatballs offer a perfect blend of flavors, textures, and nutrition that make them a standout dish in any kitchen. The combination of fresh herbs, quality meat, and aromatic spices creates meatballs that are juicy, tender, and packed with Mediterranean charm. They are adaptable to different dietary preferences, easy to cook, and suitable for multiple serving styles, making them a versatile favorite for everyday meals or special occasions.
