Vegan Lemon-Herb Meatball Bowls with Tzatziki & Rice

Vegan Lemon-Herb Meatball Bowls with Tzatziki & Rice are a tasty meal that contains 445 kcal per serving. Prepare this dish in just 50 minutes. Serve this dish with grilled zucchini, vegan pita bread, Greek salad, roasted eggplant, whole wheat flatbread, lemon arugula salad, lemon green beans, or hummus. It contains cooked chickpeas, rolled oats, plain breadcrumbs, lemon zest, ground flaxseed, water, herbs, lemon juice, olive oil, long-grain rice, vegetable broth, unsweetened vegan Greek-style yogurt, spices, cucumber, cherry tomatoes, red onion, and lime wedges. Store this Vegan Lemon-Herb Meatball Bowls with Tzatziki & Rice in the refrigerator for 4 days.

STATS:

• Total Time: 50 minutes
• Serving Size: 1 bowl
• Course: Main
• Diet: Vegan
• Calories: 445 kcal
• Preparation Time: 25 minutes
• Cuisine: Mediterranean
• Servings: 4
• Cooking Time: 25 minutes

EQUIPMENT:

• Large mixing bowl
• Baking paper
• Medium saucepan
• Measuring spoons
• Fine grater
• Knife
• Small mixing bowl
• Measuring cups
• Baking tray
• Cutting board
• Spoon Whisk
• Serving bowls

INGREDIENTS:

FOR THE VEGAN MEATBALLS:

• 1½ cups mashed cooked chickpeas
• 5 tbsp water
• Half cup rolled oats
• 2 tbsp ground flaxseed
• Half cup plain breadcrumbs
• 2 minced garlic cloves
• 1 tsp dried oregano
• Half tsp ground cumin
• 2 tbsp chopped parsley
• 1 tbsp lemon juice
• Half tsp onion powder
• 1 tbsp chopped dill
• Half tsp salt
• 1 tsp lemon zest
• Quarter tsp black pepper
• 1 tbsp olive oil

FOR THE RICE:

• One cup uncooked long-grain rice
• 2 cups vegetable broth
• One tsp olive oil
• 1 tbsp chopped parsley
• One tsp lemon zest

FOR THE VEGAN TZATZIKI:

• 1 cup unsweetened vegan Greek-style yogurt
• Half cup dry grated cucumber
• 1 tbsp chopped dill
• Quarter tsp salt
• 1 tbsp lemon juice
• ⅛ tsp black pepper
• One minced garlic clove
• 1 tbsp olive oil

BOWL TOPPINGS:

• 1 cup halved cherry tomatoes
• Quarter cup sliced red onion
• 2 tbsp chopped parsley
• Lemon wedges
• 1 cup diced cucumber
• Half cup shredded lettuce

INGREDIENT NOTES:

CHICKPEAS:

• These are the main components that make the good texture. They absorb the herbs and seasoning well. You may use cooked white beans as per your preference.

ROLLED OATS:

• They bind the meatballs and keep them tender. Rolled oats give fiber and more filling meatballs. You may use quick oats as another choice.

BREADCRUMBS:

• We use them to make the texture better and hold the shape of the meatballs. You may use panko breadcrumbs as per your choice.

GROUND FLAXSEED:

• We mix them with water, then use them in the recipe as a natural vegan egg substitute. It binds the components together and provides fiber. You may use chia seeds as another choice.

VEGAN GREEK-STYLE YOGURT:

• It makes the thick, creamy tzatziki without using dairy products. Use a thick variety to get the best consistency. You may add soy yogurt, oat yogurt, or coconut yogurt as a substitute.

LONG-GRAIN RICE:

• We use rice as the filling base of the bowl. You may use brown rice as another idea.

CUCUMBER:

• It includes a crunch and refreshing flavor in the bowl. Squeeze out extra liquid properly, then include it to keep the sauce thick. You may use zucchini as an alternative.

OLIVE OIL:

• This oil gives richness and keeps the meatballs moist. It improves the Mediterranean taste as well. You may use avocado oil as another option.

INSTRUCTIONS:

1. First, include baking paper on the tray and warm the oven to 400°F.
2. Then mix the water with ground flaxseed for 5 minutes to get the thick mixture.
3. Mix mashed chickpeas, oats, breadcrumbs, flax mixture, garlic, parsley, dill, lemon zest, oregano, lemon juice, cumin, onion powder, salt, olive oil, and black pepper in the large bowl.
4. Combine all the ingredients and make 16 equal meatballs of the mixture.
5. Put the meatballs on the tray and bake them for 25 minutes.
6. Now cook the rice in vegetable broth as per package guidelines.
7. Add olive oil, parsley, and lemon zest when the rice is cooked properly.
8. Mix vegan yogurt, grated cucumber, dill, garlic, salt, lemon juice, olive oil, and pepper to make the tzatziki.
9. Include the rice in four serving bowls and top them with meatballs, cucumber, tomatoes, onion, lettuce, and parsley.
10. Lastly, include a spoonful of vegan tzatziki, then serve the bowl with lemon wedges.

TIPS:

• Chill the tzatziki for 15 minutes, then serve to get the best taste.
• Shape the meatballs with wet hands to keep them from sticking.
• Prepare all the vegetables when the meatballs are baking to save prep time.

STORAGE INFORMATION:

FRIDGE:

• Put the meatballs, rice, vegetables, and tzatziki in different vessels and store for 4 days.

FREEZER:

• Add the cooked meatballs and rice in different containers to freeze for 3 months. Prepare the tzatziki fresh to get the best texture.

FAQs:

Are these meatballs good to prepare in the air-fryer?

• Yes, you may cook them for 15 minutes at 375°F.

Can I include other grains in this meal?

• Yes, you may add brown rice, quinoa, or cauliflower rice as per your choice.

NUTRITIONAL INFORMATION:

Net Carbs: 43 g

Iron: 0.005 g

Total Carbs: 53 g

Vitamin A: 980 IU

Fiber: 10 g

Calcium: 0.13 g

Protein: 16 g

Sodium: 0.58 g

Calories: 445 kcal

Potassium: 0.68 g