This article explores various Mediterranean meatball recipes, offering options from Greek-inspired keftedes to lean turkey meatballs. These recipes emphasize fresh ingredients, aromatic herbs and spices, and healthy cooking methods that align with the principles of the Mediterranean diet.
Understanding Mediterranean Flavors
Mediterranean cuisine is known for its emphasis on fresh, whole foods, healthy fats, and vibrant flavors. Key ingredients often include olive oil, herbs like oregano, mint, and dill, as well as spices like cumin and cinnamon. These elements combine to create dishes that are both delicious and nutritious.
Turkey Meatballs with a Mediterranean Twist
For those seeking a lighter option, turkey meatballs offer a flavorful and healthy alternative to traditional beef or lamb. Ground turkey is leaner, cooks faster, and can be easily enhanced with Mediterranean ingredients.
Key Ingredients for Flavorful Turkey Meatballs
- Ground Turkey: Opt for 93/7 lean ground turkey to maintain juiciness without excess fat.
- Bread: Bread, either whole wheat or white, soaked in water and squeezed dry, is the secret to moist, juicy meatballs.
- Aromatics: Yellow onion and minced garlic add depth of flavor. Red onion can also be used for a slightly different flavor profile.
- Cheese: Feta cheese, crumbled from a block, provides a salty and tangy element.
- Herbs: Fresh parsley and dried mint contribute to the Mediterranean flavor profile. Fresh dill can also be used.
- Egg: An egg helps bind the ingredients together.
- Olive Oil: To cook the meatballs.
Preparing Turkey Meatballs
- Soak the Bread: Toast a slice of bread until lightly browned, then soak it in water until tender. Squeeze out the excess water and crumble the bread into a mixing bowl.
- Wilt the Spinach: Briefly cook baby spinach in olive oil until wilted. This adds moisture and nutrients to the meatballs.
- Combine Ingredients: In the mixing bowl with the bread, add ground turkey, grated onion, minced garlic, crumbled feta, a beaten egg, chopped parsley, mint, and wilted spinach. Season with salt and pepper.
- Form and Bake: Form the mixture into golf ball-sized meatballs and arrange them on a lightly oiled baking sheet. Bake in a preheated oven at 400°F (200°C) for about 30 minutes, or until cooked through.
- Broil (Optional): For a caramelized crust, transfer the meatballs to the top rack and broil for a couple of minutes, keeping a close eye to prevent burning.
Serving Suggestions for Turkey Meatballs
- Pasta: Toss the meatballs with your favorite pasta and red sauce.
- Appetizer: Serve them as an appetizer with toothpicks and a dip like tzatziki sauce.
- Mediterranean Bowl: Create a Mediterranean bowl with couscous, a salad of cucumber and tomato, and a lemon wedge.
- Salad: Serve over a Mediterranean salad.
Greek Meatballs (Keftedes): A Classic Recipe
Keftedes, or Greek meatballs, are known for their bold flavors and crispy exterior. These meatballs typically combine ground beef and lamb (or pork) with a variety of aromatic ingredients.
Key Ingredients for Greek Meatballs
- Ground Meat: A combination of lean ground beef and ground lamb or pork provides a balance of flavor and moisture. Aim for 85/15 or 93/7 beef.
- Aromatics: Grated onion and minced garlic form the base of the flavor profile.
- Bread: Day-old bread or pita bread, soaked in milk and squeezed dry, helps to keep the meatballs moist.
- Herbs and Spices: Fresh mint, coriander, oregano, cumin, cinnamon, and nutmeg create a complex and aromatic flavor. Use Mediterranean oregano or, if possible, Greek oregano.
- Lemon: Lemon zest and juice add brightness and acidity.
- Egg: An egg helps bind the ingredients together.
Preparing Greek Meatballs
- Prepare the Aromatics: Sauté grated onion and minced garlic in olive oil until golden and translucent. Transfer to a large bowl and let cool.
- Soak the Bread: Soak cubed bread in milk for a few minutes, then squeeze out the excess milk. Add the bread to the bowl with the onions and garlic.
- Combine Ingredients: Add ground beef and lamb (or pork) to the bowl, along with an egg, chopped fresh mint, coriander, oregano, cumin, cinnamon, nutmeg, lemon zest, salt, and pepper. Mix by hand until everything is incorporated.
- Form and Dredge: Grab a heaping tablespoon of the meat mixture and roll it into a ball. Repeat with the remaining mixture. Lightly coat each meatball in flour.
- Pan-Fry: Heat olive oil in a cast-iron skillet over medium-high heat. Reduce the heat to medium and add the meatballs, working in batches if necessary. Cook until well-crusted on all sides.
- Make the Sauce: Remove the meatballs from the skillet and drain excess fat. Whisk together an egg yolk, lemon juice, and chicken broth. Pour the mixture into the skillet along with the remaining lemon zest. Place the meatballs back in the skillet and cook for about 5 minutes, until the lemon sauce thickens.
Serving Suggestions for Greek Meatballs
- Appetizer: Serve with toothpicks for easy dipping.
- Dinner Bowl: Combine with Greek salad and warm pita bread.
- Pita Sandwich: Load a pita with red onion, tomato, peppers, lettuce, and meatballs.
- Pasta: Serve over spaghetti with a Greek-inspired sauce.
General Tips for Making the Best Mediterranean Meatballs
- Don't Overmix: Overmixing the meatball mixture can result in tough meatballs. Mix until just combined.
- Use Wet Hands: Keep a bowl of water nearby and wet your hands when rolling the meatballs to prevent the mixture from sticking.
- Soaked Bread: Always use soaked bread to ensure moist meatballs.
- Baking vs. Pan-Frying: Baking is easier for large batches, while pan-frying creates a crispy crust.
- Freezing: Meatballs can be frozen either cooked or uncooked. Freeze them on a sheet pan before transferring to a freezer-safe container.
Mediterranean Meatballs with Red Gravy Sauce
These meatballs in a red gravy sauce are beyond decadent! I’d strongly advise you to make them then serve 24 hours later. Very bright and incredibly tasty! It cheers you up with just one look. Simple products, minimum cooking time, and a very tasty result! These meatballs are truly simple and easy to make. Plus, they can be made ahead of time and served later. Or, they can be made and frozen then pulled out for eating later. You might want to double the recipe.
Read also: A Review of the Mediterranean Diet in Kidney Disease
Ingredients:
- 1 lb. ground beef
- 1 lb. Italian sausage
- 2 tsp. Worcestershire sauce
- 1 egg
- 1 tsp. salt
- 1 tsp. pepper
- 3 tsp. cumin
- 1 tsp. Italian seasoning
- 3 Tbl. bread crumbs
- 2 tsp. paprika
- 4 Tbl. minced onions
- 4 Tbl. garlic granules
- olive oil
- tomato paste
- marinara sauce
- water
- fresh basil
- Parmesan
Instructions:
- In a large mixing bowl, combine the beef, sausage, Worcestershire sauce and egg. Blend together well with your hands.
- In a medium mixing bowl, blend together the bread crumbs, salt, pepper, cumin, Italian seasoning, paprika, minced onions and garlic granules well.
- Then sprinkle into the meat mixture and blend well with your hands.
- Form into 10-12 meatballs.
- Put the oil in a large (10-12 inches) heavy cast iron skillet on medium high. Let it get hot.
- Reduce heat to medium.
- Put the meatballs in and brown on all sides.
- Add the tomato paste, marinara sauce and water.
- Gently blend with a wooden spoon.
- Cover with a lid and let the meatballs cook for 15 minutes.
- Reduce heat to medium low, cover and cook another 20-30 minutes.
- When ready to serve, add the fresh basil and Parmesan.
Other Mediterranean Meatball Recipes
- Mediterranean Meatballs with Israeli Couscous: Served over Israeli couscous with a lemony cucumber tomato salad.
- Meatball Shakshuka: A flavorful twist on the classic Middle Eastern dish.
- Chicken Shawarma Meatballs: Infused with the flavors of chicken shawarma.
Read also: Delicious Mediterranean Recipes
Read also: Mediterranean Diet, Instant Pot Style
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