Meat & Poultry
Protein Flip™ Turkey Lentil Meatball Salad with Herby Greek Yogurt Sauce
Lean turkey meatballs packed with brown lentils and zucchini, served over a colorful Mediterranean salad with chickpeas, feta, olives, and a bright herby Greek yogurt sauce. All the comfort of meatballs, built on a plate that does more.
Ingredients
- For the Turkey Lentil Meatballs
- 1 lb 93% lean ground turkey
- 1/2 cup dry brown lentils
- 1 1/2 cups water
- 1 small zucchini, julienned into thin strands, roughly chopped, and squeezed very dry (about 3/4 cup after squeezing)
- 1/3 cup whole wheat breadcrumbs or oat flour
- 1/4 cup grated Parmesan cheese
- 1 large egg
- 2 garlic cloves, finely grated
- 2 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh dill or mint
- 1 teaspoon dried oregano
- 1 teaspoon lemon zest
- 3/4 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon crushed red pepper flakes (optional)
- 1 1/2 tablespoons olive oil, for brushing
- For the Herby Greek Yogurt Sauce
- 1 cup plain nonfat Greek yogurt
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1 small garlic clove, finely grated
- 2 tablespoons chopped parsley
- 1 tablespoon chopped dill
- 1 tablespoon chopped mint
- 1 tablespoon extra-virgin olive oil
- Salt and black pepper, to taste
- 1 to 2 tablespoons water, if needed
- For the Mediterranean Salad
- 5 ounces baby arugula and chopped romaine
- 1 English cucumber, diced
- 2 cups cherry tomatoes, halved
- 1/2 cup roasted red peppers, sliced
- 1/2 cup cooked chickpeas, drained and rinsed
- 1/4 cup Kalamata olives, halved
- 1/4 cup thinly sliced pickled red onions
- 1/4 cup crumbled feta cheese
- 2 tablespoons chopped parsley
- 1 tablespoon chopped dill
- For Serving
- Lemon wedges
- Fresh cracked black pepper
- Fresh dill, parsley, or mint
Directions
- 1
Cook the Lentils
Rinse the brown lentils and combine them with the water in a small saucepan. Bring to a boil, reduce to a gentle simmer, and cook for 20 to 25 minutes, or until tender but not mushy. Drain well, allow to cool, and measure 1 cup cooked lentils for the recipe.
- 2
Prep the Oven
Preheat the oven to 425°F. Line a sheet pan with parchment paper.
- 3
Prepare the Zucchini
Using a julienne peeler, cut the zucchini into thin strands. Roughly chop the strands, then wrap them in a clean kitchen towel and squeeze firmly to remove as much moisture as possible. Measure about 3/4 cup after squeezing.
- 4
Mix the Meatballs
Add the cooked lentils, zucchini, breadcrumbs, Parmesan, egg, garlic, parsley, dill, oregano, lemon zest, salt, pepper, and crushed red pepper to a large bowl. Mix to combine while lightly breaking down some of the lentils. Add the ground turkey and mix just until evenly combined. Avoid overmixing.
- 5
Shape the Meatballs
Portion the mixture into about 24 to 28 meatballs, roughly 1 1/2 tablespoons each. Arrange them on the prepared baking sheet, leaving a little space between each. Lightly brush each meatball with olive oil.
- 6
Bake
Bake for 14 to 16 minutes, or until the meatballs reach about 160°F internally. Switch the oven to High Broil and broil for 1 to 2 minutes, rotating the pan if needed, until the tops are golden brown. Remove from the oven and let rest for 5 minutes. Internal temperature will finish at 165°F.
- 7
Make the Herby Yogurt Sauce
Whisk together the Greek yogurt, lemon juice, lemon zest, garlic, parsley, dill, mint, olive oil, salt, and pepper. Add a tablespoon or two of water if needed until the sauce reaches a smooth, drizzleable consistency.
- 8
Build the Salad
Arrange the arugula and romaine in four shallow bowls. Create sections of cucumber, tomatoes, roasted red peppers, chickpeas, olives, pickled onions, and feta around the greens. Top each bowl with 6 to 7 warm meatballs. Drizzle generously with the herby Greek yogurt sauce and finish with fresh herbs, cracked black pepper, and a lemon wedge.
Protein Flip™ Note
- Lean turkey provides the traditional meatball texture while brown lentils, zucchini, chickpeas, and a colorful Mediterranean salad shift the plate toward more plant protein, fiber, and fresh vegetables.
- It's a lighter, brighter way to enjoy meatballs without sacrificing flavor.
Check every ingredient against your own allergies and dietary needs. See our Health & Nutrition Disclaimer.
