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Mediterranean Grain Bowls with Feta Tzatziki Recipe

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4.3 from 74 reviews

This Mediterranean Grain Bowl with Feta Tzatziki offers a flavorful blend of spiced harissa chicken meatballs, fluffy quinoa, fresh vegetables, and a creamy, tangy feta tzatziki sauce. Perfect for a wholesome, satisfying meal that combines aromatic herbs, savory spices, and vibrant Mediterranean ingredients.

Ingredients

Harissa Chicken Meatballs

  • 1 large egg
  • ¼ cup finely diced red onion
  • 2 tbsp harissa paste
  • 1 tbsp coconut flour
  • 1 tbsp chopped dill
  • 1 tbsp chopped parsley
  • 2 garlic cloves, minced
  • 1 tsp kosher salt
  • 1 tsp smoked paprika
  • ¼ tsp black pepper
  • 1 lb ground chicken (92-93% lean)
  • ½ cup crumbled feta

Feta Tzatziki Sauce

  • ½ cup full-fat plain Greek yogurt or skyr
  • ½ cup crumbled feta
  • 2 tbsp finely shredded seedless cucumber
  • 1 tbsp chopped dill
  • 2 garlic cloves, minced
  • 1 tsp red wine vinegar
  • Juice from ½ lemon
  • Kosher salt and black pepper, to taste

Grain Bowl Base and Toppings

  • ½ cup dry quinoa, rinsed
  • ¾ cup + 2 tbsp broth or water
  • 2 cups chopped cucumber
  • 2 cups halved cherry or grape tomatoes
  • ½ cup pickled red onions
  • Crumbled feta, for garnish

Instructions

  1. Cook Quinoa: Preheat your oven to 400°F (200°C). In a small pot, combine rinsed quinoa with broth or water and bring to a boil. Once boiling, cover the pot, reduce heat to low, and simmer for 15 minutes. Remove from heat and keep the lid on to let the quinoa steam for an additional 10 minutes.
  2. Prepare Harissa Chicken Meatball Mixture: In a large bowl, combine the egg, finely diced red onion, harissa paste, coconut flour, chopped dill, chopped parsley, minced garlic, kosher salt, smoked paprika, and black pepper. Stir with a fork until well mixed. Add ground chicken and crumbled feta, then gently incorporate using your hands, being careful not to over-mix.
  3. Form and Bake Meatballs: Spray your hands lightly with oil to prevent sticking. Scoop about 2 heaping tablespoons of the mixture and roll into meatballs, aiming for approximately 14 total. Place meatballs on a baking sheet and bake in the preheated oven for 15 minutes until cooked through and golden.
  4. Make Feta Tzatziki: While meatballs bake, combine Greek yogurt, crumbled feta, finely shredded cucumber, chopped dill, minced garlic, red wine vinegar, lemon juice, kosher salt, and black pepper in a medium bowl. Mix until smooth and creamy.
  5. Assemble the Grain Bowls: On each plate, create a bed of cooked quinoa. Top with harissa chicken meatballs, chopped cucumber, halved cherry or grape tomatoes, pickled red onions, a large dollop of feta tzatziki, and garnish with extra crumbled feta. Serve immediately and enjoy the fresh Mediterranean flavors!

Notes

  • To easily shred the cucumber for the tzatziki, peel and grate it, then gently squeeze out excess water before adding to the sauce.
  • Using lean ground chicken keeps the meatballs tender but less greasy.
  • Pickled red onions add a bright acidity that complements the rich feta tzatziki and spiced meatballs.
  • The quinoa can be cooked ahead of time and reheated to save meal prep time.

Find it online: https://justsosavory.com/mediterranean-grain-bowls-with-feta-tzatziki-recipe/