Meal-Prep Mediterranean Meatballs Recipe With Herbed Quinoa, Tomatoes & Cucumber by Jan Mostrom

This easy meal-prep feta meatballs recipe with herbed quinoa, tomatoes and cucumbers is worthy of dinner or lunch any day of the week. The feta meatballs are loaded with nutrition, low in fat and high in taste.

If you are someone, or cook for someone, who doesn’t love vegetables, this is a great way to “hide” nutritious spinach inside the salty goodness of the feta and ground turkey. I really liked the fresh spinach option because that is what I had available, but see Recipe Notes if you want to use frozen spinach. Adding the vegetables on the side with the lovely tzatziki really rounds out this easy lunch or dinner.

To make these Mediterranean-inspired meal you will need fresh baby spinach, lean ground turkey, feta cheese (it may be the healthiest cheese in the world), garlic powder, dried oregano, salt, black pepper, quinoa (read about the health benefits of quinoa), lemons for juicing, olive oil, fresh parsley, fresh mint, cucumbers, cherry tomatoes and tzatziki. 

While this meatball recipe is incredible for meal prepping, you can also serve it immediately for lunch or dinner.

Cuisine: Mediterranean
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4

Ingredients

• 1 1/2 cups fresh baby spinach, chopped fine
• 1 pound lean ground turkey (I used 93 percent lean)
• 1/2 cup crumbled feta cheese
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• salt and black pepper
• 2/3 cup uncooked quinoa or 2 cups cooked quinoa, cooled
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1/2 cup chopped parsley
• 3 tablespoons chopped mint
• 2 cups sliced cucumber
• 1 pint (2 cups) cherry tomatoes
• 1/4 cup tzatziki (store-bought or homemade tzatziki)

Recipe Notes

• If you would like to use frozen spinach, thaw and use a clean kitchen towel or paper towels to absorb any excess liquid. You want to really get out as much liquid as you can. Then chop a bit before adding to the meat mixture

• You can pan-fry the meatballs if you prefer on medium heat with a bit of nonstick cooking spray or a light coating of olive oil. Just make sure to check that the internal temperature reaches 165 degrees F.

• You can also serve immediately for dinner or lunch, just don’t let the meatballs and quinoa cool and serve in shallow bowls.

• You can change up the meat for the meatballs, if desired. The nutritional information will change.

• You can easily make the quinoa ahead of time and store in the refrigerator.

• To reheat, place meatballs and quinoa in a microwave safe bowl and heat for one to two minutes. Serve with the tomatoes, cucumbers and tzatziki.

Here's how to make it: 

1. Prepare the quinoa by placing 1 1/3 cups water and 2/3 cup quinoa in a small saucepot on high. After it comes to a boil, reduce heat to low, cover and cook until all the water is absorbed, about 12 to 15 minutes. Preheat your oven to 350 degrees F.
   
2. While the quinoa cooks, chop your spinach and place it in a medium bowl with the ground turkey, feta, garlic powder, oregano and a pinch of salt and black pepper. Mix well.
   
3. Form the meat into 12 large meatballs. Put the meatballs onto a parchment paper-lined baking sheet. Place into the oven and bake for 15 minutes, or until the internal temperature reads 165 F.
   
   
4. When the quinoa is done, add herbs, lemon juice, olive oil and another pinch of salt and pepper. Mix well.
   
   
5. When the quinoa and meatballs are cooled a bit, divide them into four equal parts with three meatballs, some quinoa, tomatoes and cucumbers. Dollop a bit of tzatziki on the side and cover until ready to eat.
   
   

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by HappyForks. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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