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Harissa Meatballs with Fregola and Lemony Yogurt

Unforgettable Harissa Meatballs with Fregola and Lemony Yogurt

Flavor-packed Harissa Meatballs with nutty fregola and zesty yogurt offer a quick, unforgettable dinner experience.
Prep Time 20 minutes
Cook Time 18 minutes
Total Time 38 minutes
Servings: 4 meatballs
Course: Main Dish
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Meatballs
  • 2 tablespoons Olive Oil Adds fat for cooking and flavor
  • 1 medium Yellow Onion Finely chopped
  • 2 cloves Garlic Minced
  • 1 teaspoon Cumin Use smoked for more flavor
  • 1 teaspoon Ground Ginger Fresh ginger is a great alternative
  • 1 teaspoon Kosher Salt
  • 1 cup Cooked Rice Ensure it is cooled
  • 1/4 cup Cilantro Chopped
  • 1/4 cup Dill Chopped
  • 1/4 cup Harissa Paste Rose harissa suggested
  • 3 pieces Medjool Dates Chopped
  • 1 pound Ground Turkey or Chicken Thigh Can substitute with lean beef or plant-based meat
For the Fregola
  • 1 cup Fregola or Pearled Couscous Substitute with any small pasta
For the Yogurt Sauce
  • 1 cup Greek-Style Yogurt Non-dairy yogurt is a great vegan option
  • 1 tablespoon Lemon Zest Fresh lemon juice can be added for acidity

Equipment

  • Baking sheet
  • Skillet
  • Mixing Bowl

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 425°F (220°C) and prepare a baking sheet by lining it with parchment paper.
  2. In a medium skillet, heat a drizzle of olive oil over medium heat. Add the finely chopped yellow onion and sauté for 3-4 minutes, until soft and translucent. Stir in minced garlic, cumin, ground ginger, and kosher salt, cooking until fragrant.
  3. Into the bowl with the sautéed aromatics, add the cooked rice, chopped cilantro, dill, harissa paste, chopped Medjool dates, and your choice of ground meat. Gently mix until just combined.
  4. Lightly coat your hands in olive oil and form 12-14 meatballs, placing them on the prepared baking sheet.
  5. Slide the baking sheet into the oven and bake the meatballs for 15-18 minutes.
  6. While the meatballs are baking, combine the Greek-style yogurt, lemon zest, and a splash of olive oil in a mixing bowl.
  7. Once the meatballs are cooked, serve them over a bed of nutty fregola, drizzled with the yogurt sauce.

Nutrition

Serving: 1meatballCalories: 250kcalCarbohydrates: 30gProtein: 20gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 70mgSodium: 400mgPotassium: 300mgFiber: 2gSugar: 3gVitamin A: 500IUVitamin C: 2mgCalcium: 60mgIron: 2mg

Notes

Allow sautéed mixture to cool before combining with meat. Don't overmix to keep meatballs tender. Use cooled rice to prevent mushiness.

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