Mediterranean Diet Classic Meatballs in Tomato Sauce

Savor the wholesome flavors of the Mediterranean with these Classic Meatballs in Tomato Sauce, a delicious and healthy twist on a beloved comfort food. Made with lean ground beef, fresh parsley, and a touch of oregano, these tender meatballs are perfectly seasoned and pan-seared for a golden, flavorful crust. Simmered in a rich tomato sauce flavored with basil and a hint of red chili flakes, this dish melds fragrant herbs and bold ingredients into every bite. Designed with the Mediterranean diet in mind, it features nutrient-rich whole wheat breadcrumbs and heart-healthy olive oil, making it both satisfying and guilt-free. Serve these meatballs over whole grain pasta or pair them with a crisp side salad for a nourishing, family-friendly meal that celebrates vibrant Mediterranean cuisine.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 g Lean ground beef
• 1 medium Onion, finely chopped
• 3 Garlic cloves, minced
• 0.25 cup Fresh parsley, chopped
• 1 large Egg
• 0.5 cup Whole wheat bread crumbs
• 1 tsp Salt
• 0.5 tsp Black pepper
• 1 tsp Dried oregano
• 2 tbsp Olive oil
• 800 g Canned crushed tomatoes
• 2 tbsp Tomato paste
• 1 cup Water
• 1 tsp Dried basil
• 0.5 tsp Red chili flakes

Directions

Step 1

In a large mixing bowl, combine the ground beef, finely chopped onion, minced garlic, chopped parsley, egg, whole wheat bread crumbs, 1 teaspoon of salt, 0.5 teaspoon of black pepper, and 1 teaspoon of dried oregano. Mix until all ingredients are well incorporated.

Step 2

Shape the mixture into meatballs, roughly about 1 inch in diameter, and place them on a plate.

Step 3

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Once hot, carefully add the meatballs to the skillet and brown them on all sides, approximately 6-8 minutes. You may need to do this in batches depending on the size of your skillet.

Step 4

Once the meatballs are browned, remove them from the skillet and set them aside.

Step 5

In the same skillet, add the canned crushed tomatoes, tomato paste, and 1 cup of water. Stir to combine.

Step 6

Add 1 teaspoon of dried basil and 0.5 teaspoon of red chili flakes to the tomato mixture, then bring the sauce to a simmer.

Step 7

Return the browned meatballs to the skillet. Cover and let simmer in the sauce for about 30 minutes, stirring occasionally.

Step 8

Serve the meatballs hot, garnished with additional parsley if desired, alongside whole grain pasta or a fresh salad for a complete Mediterranean meal.

Nutrition Facts

Serving size	(1956.6g)

Amount per serving	% Daily Value*
Calories	1823.8

Total Fat 80.1g	0%
Saturated Fat 23.3g	0%
Polyunsaturated Fat 4.6g
Cholesterol 529.3mg	0%
Sodium 4672.3mg	0%
Total Carbohydrate 152.3g	0%
Dietary Fiber 27.8g	0%
Total Sugars 51.1g
Protein 140.8g	0%

Vitamin D 53.8IU	0%
Calcium 535.3mg	0%
Iron 29.7mg	0%
Potassium 4055.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.1%

Protein: 29.7%

Carbs: 32.2%