2025-03-19
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!
Metric
Number of servings : 4
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!
https://www.capeherb.co.za
Metric
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 : 4
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!
https://www.capeherb.co.za
