Meatballs with Rice & Roasted Veggies
This comforting one-pot meal features juicy meatballs, fluffy rice, and a medley of caramelized roasted vegetables, perfect for weeknight dinners and meal prep.
Ingredients
For the Meatballs
- 1 pound ground beef (or ground turkey) Use 80/20 beef for juicier meatballs.
- 1 large egg
- 1/2 cup breadcrumbs Plain or panko for lighter texture.
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- 1 teaspoon salt Adjust to taste.
- 1/2 teaspoon black pepper
- 1/4 cup grated Parmesan cheese
For the Rice
- 1 cup uncooked rice (white or brown) Brown rice needs longer cooking time.
For the Roasted Vegetables
- 1 cup diced bell peppers (mixed colors)
- 1 cup chopped zucchini
- 1 cup diced onions
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- pinch black pepper
Garnish
- Fresh parsley chopped For garnish.
Instructions
Preparation
- Preheat the oven to 400°F (200°C). Line two baking sheets with parchment.
- Cook the rice according to package directions. If using brown rice, start earlier — it takes longer. Fluff and set aside.
Roasting Vegetables
- Toss the diced bell peppers, zucchini, and onions with 1 tablespoon olive oil, 1/2 teaspoon salt, and a pinch of pepper. Spread in a single layer on one baking sheet.
- Roast vegetables at 400°F for 20–25 minutes, stirring once halfway, until they’re tender and edges are caramelized.
Making Meatballs
- In a large bowl combine ground beef, minced garlic, egg, breadcrumbs, Italian seasoning, 1 teaspoon salt, 1/2 teaspoon pepper, and grated Parmesan. Mix gently until just combined.
- Shape the mixture into 1–2 inch meatballs (about 18–24 depending on size preference) and place them on the second baking sheet. Drizzle or brush with the remaining tablespoon of olive oil.
Baking Meatballs
- Bake the meatballs for 20–25 minutes, until the internal temperature reaches 160°F (71°C) for beef or 165°F (74°C) for turkey.
Combining and Serving
- Combine the cooked rice, roasted vegetables, and gently fold in the hot meatballs. Taste and adjust seasoning.
- Garnish with chopped fresh parsley and an extra sprinkle of Parmesan if desired. Serve immediately.
Notes
For gluten-free, swap breadcrumbs for almond flour or gluten-free breadcrumbs. Add tomato paste for a deeper umami flavor.