Air-Fryer Greek Meatballs with Tomato Salad & Tzatziki

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Air Fryer Greek Meatballs Recipe
  • AngeBy Ange
  • 05/05/2023
  • Less than a minute
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Air Fryer Greek Meatballs Recipe

Air-Fryer Greek Meatballs with Tomato Salad & Tzatziki

Get ready to experience a burst of Mediterranean flavors with this delicious recipe for Air-Fryer Greek Meatballs with Tomato Salad & Tzatziki. These succulent meatballs are made with a blend of ground lamb, aromatic herbs like oregano and mint, and zesty feta cheese, creating a perfect balance of flavors. The secret to their crispy exterior lies in the air-fryer, which cooks them to perfection while keeping them moist and juicy on the inside.
To complement the meatballs, serve them alongside a refreshing tomato salad and tangy tzatziki sauce. The tomato salad features ripe tomatoes, cucumber, red onion, and Kalamata olives, all dressed in a simple yet flavorful dressing made with olive oil, lemon juice, and herbs. The tzatziki, a classic Greek yogurt sauce, adds a creamy and cooling element to the dish, with its combination of yogurt, cucumber, garlic, and dill. Together, the juicy meatballs, vibrant tomato salad, and creamy tzatziki create a delightful and satisfying meal that will transport your taste buds straight to the sunny shores of Greece.
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Course Dinner
Calories 562 kcal

Ingredients
  

For the meatballs

  • 900 g lean ground beef
  • 1 onion grated
  • 3 cloves garlic minced
  • 2 tsp salt
  • 1 tsp ground pepper
  • 2 tsp ground cumin
  • 1 tsp ground cinnamon
  • 2 tsp dried oregano
  • 8 g parsley minced
  • 2 eggs
  • 1 cup panko breadcrumbs

Tomato salad

  • 4 tomatoes, chopped
  • 1 tsp salt
  • 1/2 red onion thinly sliced
  • 4 tbs white wine vinegar
  • 2 tbs coconut sugar
  • 2 tbsp fresh dill chopped

Tzatziki sauce

  • 1 cucumber grated
  • 1 tap salt
  • 285 g Greek yogurt
  • 2 tbsp lemon juice
  • 3 tbsp fresh dill chopped

Instructions
 

  • Preheat the air fryer to 375°F (190°C).
  • In a large bowl, combine all the ingredients for the meatballs, and mix together using your hands. Roll the beef mixture into even-sized balls the size of a walnut. In batches, cook the meatballs in the air fryer basket in a single layer for 8-10 minutes, or until cooked through.
  • In the meantime, add the tomato to a large bowl with the salt and stir through the remaining ingredients. Refrigerate until ready to serve.
  • Place the grated cucumber into a medium bowl with the salt for the tzatziki sauce. Set aside for 2 minutes, then drain off any excess water. Mix in the remaining ingredients, then cover and refrigerate until ready to serve.
  • When the meatballs have finished cooking, assemble the plates. Divide the meatballs equally and serve with a portion of the tomato salad, tzatziki and toasted pita bread.

Video

Notes

This meal is perfect for meal prep and is very high in protein.
Why the Mediterranian diet is encouraged by health professionals?
The Mediterranean diet is not only a popular eating pattern but also holds a rich history that dates back centuries. Its origins can be traced to the countries bordering the Mediterranean Sea, including Greece, Italy, Spain, and other nearby regions. The diet became widely recognized in the 1960s when researchers observed that people in these Mediterranean countries had lower rates of heart disease and longer life expectancies compared to other populations.
The traditional Mediterranean diet is characterized by an abundance of plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Olive oil is a primary source of fat, and moderate consumption of fish, poultry, eggs, and dairy products is common. Red meat is limited, and meals are often seasoned with herbs and spices instead of salt. Additionally, the Mediterranean diet encourages regular physical activity and the enjoyment of meals in the company of others.
The health benefits associated with the Mediterranean diet are numerous. Studies have shown that adhering to this eating pattern can reduce the risk of heart disease, stroke, type 2 diabetes, certain cancers, and promote brain health. The emphasis on whole foods, healthy fats, and a balanced approach to eating contributes to these positive outcomes.
Over time, the Mediterranean diet has gained popularity worldwide and has been recognized by organizations such as UNESCO as an intangible cultural heritage. Its historical roots, along with its proven health benefits, have made it a well-regarded and widely adopted dietary approach across different cultures and societies.
The Mediterranean diet emphasizes whole, unprocessed foods that are typical of the Mediterranean region.
In addition to the foods mentioned earlier, here are some key components of the Mediterranean diet:
  1. Fresh Fruits and Vegetables: Include a wide variety of colorful fruits and vegetables in your meals. Berries, citrus fruits, tomatoes, spinach, kale, bell peppers, eggplant, and artichokes are common choices.
  2. Whole Grains: Opt for whole grain bread, pasta, couscous, quinoa, and brown rice instead of refined grains. These provide fiber, vitamins, and minerals.
  3. Legumes: Incorporate legumes like lentils, chickpeas, beans, and peas into your diet. They are excellent sources of plant-based protein and fiber.
  4. Nuts and Seeds: Snack on almonds, walnuts, pistachios, and other nuts. Add chia seeds, flaxseeds, and sesame seeds to your dishes for added nutrition and healthy fats.
  5. Fish and Seafood: Aim to include fish like salmon, sardines, trout, and mackerel at least twice a week. They are rich in omega-3 fatty acids, which promote heart health.
  6. Poultry and Eggs: Enjoy chicken, turkey, and eggs in moderation, as they are good sources of protein. Choose lean cuts of poultry and opt for organic, free-range eggs when possible.
  7. Dairy Products: Greek yogurt and cheese are common in the Mediterranean diet. Choose low-fat or full-fat options and consume them in moderation.
  8. Healthy Fats: Olive oil is a staple in the Mediterranean diet and is used as the primary source of fat. Other sources of healthy fats include avocados and olives.
  9. Herbs and Spices: Flavor your dishes with herbs and spices like basil, oregano, rosemary, thyme, garlic, and cinnamon instead of relying on salt for seasoning.
  10. Moderate Red Wine: Moderate consumption of red wine is often associated with the Mediterranean diet. If you choose to drink alcohol, do so in moderation and with meals.
Remember, the Mediterranean diet is not just about individual foods but also about the overall eating pattern and lifestyle, which includes regular physical activity, sharing meals with loved ones, and mindful eating.
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Nutrition

Calories: 562kcalCarbohydrates: 53gProtein: 45gFat: 19gFiber: 5g
Keyword dietfriendly, dinner, mealprep, Mediterraneandiet
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