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Harissa Meatballs with Fregola and Lemony Yogurt

Savory Harissa Meatballs with Fregola and Lemony Yogurt Delight

Harissa Meatballs with Fregola and Lemony Yogurt are packed with flavor, quick to prepare, and a healthy alternative to takeout.
Prep Time 15 minutes
Cook Time 18 minutes
Total Time 33 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Meatballs
  • 2 tbsp Olive Oil Can substitute with avocado oil if desired.
  • 1/2 pieces Yellow Onion Finely diced; shallots work well for a milder taste.
  • 2 cloves Garlic Minced; can be reduced or omitted if preferred.
  • 1 tsp Cumin Adds warmth and earthiness; replace with coriander for a different flavor.
  • 1/2 tsp Ground Ginger Provides a hint of spice; can be omitted if not available.
  • 1/2 tsp Kosher Salt Enhances all flavors; adjust according to taste.
  • 1/2 cup Cooked Rice Cooled; acts as a binder; breadcrumbs or quinoa can be used.
  • 1/4 cup Cilantro Finely chopped; substitute with parsley if preferred.
  • 1/4 cup Dill Finely chopped; you might substitute with tarragon.
  • 2 tbsp Harissa Paste Preferably rose harissa; reduce for a milder flavor.
  • 2 pieces Chopped Medjool Dates Adds natural sweetness; honey or maple syrup can work in a pinch.
  • 1 lb Ground Turkey or Chicken Thigh Main protein source; can substitute with plant-based ground meat.
For Serving
  • Cooked Fregola or Pearl Couscous Serves as a delicious base; regular pasta or rice can also be substituted.
  • 3/4 cup Greek-style Yogurt Forms the yogurt sauce base; non-dairy yogurt works for a dairy-free option.
  • 1 tbsp Lemon Zest Brightens the yogurt sauce’s flavor; lime zest is a good alternative.
  • 2 tsp Olive Oil For sauce; consider using flavored oil for extra zest.
  • Kosher Salt To taste; adjust according to personal preference.

Equipment

  • Oven
  • Skillet
  • Mixing Bowl
  • Baking sheet
  • Parchment paper

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper for easy cleanup.
  2. In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the finely diced yellow onion and sauté for about 3-4 minutes until softened and slightly translucent.
  3. Stir in the minced garlic, cumin, ground ginger, and kosher salt, cooking for another 2-3 minutes until fragrant, before transferring this mixture to a mixing bowl to cool.
  4. Once the onion mix has cooled, add the cooled cooked rice, chopped cilantro, dill, harissa paste, and chopped Medjool dates to the bowl. Gently fold in the ground turkey or chicken, being careful not to overmix.
  5. With oiled hands to prevent sticking, scoop out portions of the meat mixture to form 12-14 meatballs, and place them on the prepared sheet pan.
  6. Slide the meatballs into the preheated oven and bake for 15-18 minutes until golden-brown and fully cooked.
  7. While the meatballs are baking, combine 3/4 cup of Greek-style yogurt, 1 tablespoon of lemon zest, and 2 teaspoons of olive oil in a small bowl. Add salt to taste and mix until smooth.
  8. Once baked, serve the meatballs over a bed of warm cooked fregola or pearl couscous, drizzled with yogurt sauce and garnished with fresh herbs.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 45gProtein: 30gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 90mgSodium: 600mgPotassium: 500mgFiber: 4gSugar: 5gVitamin A: 200IUVitamin C: 5mgCalcium: 50mgIron: 2mg

Notes

Ensure cooked rice is completely cooled before adding to the meat mixture to keep the meatballs tender. Use oiled hands to form meatballs to prevent sticking.

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