Mediterranean Beef Meatballs with Quinoa and Roasted Eggplant Salad Recipe

Mediterranean Beef Meatballs with Quinoa and Roasted Eggplant Salad is a flavorful and nutritious dish that combines lean protein, whole grains, and roasted vegetables. Inspired by the heart-healthy Mediterranean diet, this meal is packed with essential nutrients and bursting with flavor. With juicy, spiced beef meatballs, fluffy quinoa, and a smoky eggplant salad dressed in olive oil and lemon, this dish is both satisfying and nourishing, perfect for a weekday dinner or a special occasion.

What Makes This Dish Healthy?

This meal contains several ingredients that offer proven health benefits. Quinoa is a complete protein, rich in fiber, magnesium, and iron. It’s great for digestion and helps with energy levels. Eggplants are high in antioxidants, especially nasunin, which supports brain health. They’re also low in calories and contain fiber, making them good for weight management.

Using lean ground beef ensures you get a good amount of iron and protein without too much saturated fat. The olive oil and lemon juice used in the salad are classic Mediterranean ingredients that support heart health and digestion. However, those watching sodium intake should be mindful of added salt or high-sodium sauces.

Mediterranean Beef Meatballs with Quinoa and Roasted Eggplant Salad Recipe

Ingredients

For the Meatballs:

• 1 lb (450g) lean ground beef
• 2 cloves garlic, minced
• 1/4 cup onion, finely chopped
• 1/4 cup chopped fresh parsley
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1 egg
• 1/4 cup breadcrumbs
• Salt and pepper to taste
• 1 tablespoon olive oil (for pan-frying)

For the Quinoa:

• 1 cup uncooked quinoa
• 2 cups water or low-sodium vegetable broth
• Pinch of salt

For the Roasted Eggplant Salad:

• 1 large eggplant, cubed
• 1 red bell pepper, chopped
• 1/4 cup red onion, sliced thin
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried thyme or Italian herbs
• Salt and pepper to taste
• Optional: crumbled feta cheese and fresh mint or parsley for garnish

Preparation Instructions

Step 1: Make the Meatballs

In a mixing bowl, combine lean ground beef, minced garlic, chopped onion, parsley, oregano, cumin, paprika, egg, and breadcrumbs. Mix until everything is evenly combined. Season with salt and pepper to taste.

Roll the meat mixture into bite-sized balls (about 1 inch wide).

Heat olive oil in a large skillet over medium heat. Cook the meatballs in batches for 8–10 minutes, turning occasionally until browned on all sides and cooked through. Set aside on a paper towel-lined plate.

Step 2: Cook the Quinoa

Rinse the quinoa under cold water using a fine mesh sieve. Add it to a medium saucepan with water or broth and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and let simmer for 15 minutes or until the liquid is absorbed.

Remove from heat and let it sit covered for 5 minutes. Fluff with a fork before serving.

Step 3: Roast the Eggplant Salad

Preheat oven to 425°F (220°C). Spread eggplant cubes and red bell pepper on a lined baking sheet. Drizzle with olive oil, sprinkle with thyme, salt, and pepper. Toss to coat evenly.

Roast for 25–30 minutes, stirring halfway through, until vegetables are golden and tender.

Once roasted, transfer to a bowl. Add sliced red onion, lemon juice, and optional crumbled feta. Mix gently and garnish with fresh herbs.

Serving Suggestions

To plate the meal, serve a portion of quinoa as the base. Place roasted eggplant salad to the side and arrange several meatballs on top or alongside. Finish with a drizzle of olive oil or a squeeze of lemon over the whole plate for added freshness.

Final Thoughts

This Mediterranean Beef Meatballs with Quinoa and Roasted Eggplant Salad dish is a wholesome meal that supports a healthy lifestyle without sacrificing flavor. It’s easy to prepare, balanced, and customizable. Make it vegetarian by swapping the meatballs for falafel or lentil patties, or make it dairy-free by skipping the feta. Enjoy this Mediterranean wonder with family or guests for a delicious and nourishing experience.