Harissa Meatballs with Fregola, Lemon Yogurt Sauce & Herbs
Tender baked meatballs gently spiced with mild harissa, served over nutty fregola pasta, finished with a cool lemon-yogurt sauce and fresh Mediterranean herbs. Comforting yet fresh, and beautifully balanced.
⏱ Time
Prep: 20 minutes
Cook: 30 minutes
Total: 50 minutes
🛒 Ingredients
Harissa Meatballs
500g ground chicken or beef
1 tbsp mild harissa paste (adjust to taste)
1 small onion, finely grated
2 cloves garlic, minced
1 egg
¼ cup breadcrumbs
1 tbsp olive oil
1 tsp ground coriander
½ tsp ground cumin (optional)
Salt & black pepper
Fregola
1 cup fregola sarda
2½ cups vegetable or chicken stock
1 tbsp olive oil
Zest of 1 lemon
Salt, to taste
Lemon Yogurt Sauce
¾ cup Greek yogurt
1 tbsp lemon juice
1 tsp lemon zest
1 tbsp olive oil
Pinch of salt
Garnish
Fresh parsley, dill, or mint, chopped
Toasted pine nuts or almonds (optional)
👩🍳 Instructions
1️⃣ Make the Meatballs
1. Preheat oven to 200°C / 400°F.
2. Combine all meatball ingredients in a bowl.
3. Roll into medium-sized balls and place on a lined tray.
4. Bake for 18–22 minutes until golden and cooked through.
2️⃣ Cook the Fregola
1. Heat olive oil in a pot, add fregola and toast 1 minute.
2. Add stock and salt, simmer for 12–15 minutes until tender.
3. Finish with lemon zest and fluff.
3️⃣ Prepare Lemon Yogurt Sauce
Whisk all ingredients until smooth and creamy.
4️⃣ Assemble
Spoon fregola into bowls
Top with meatballs
Drizzle generously with lemon yogurt
Finish with herbs and nuts
💡 Tips
Use mild harissa to keep heat gentle
Ground turkey works beautifully too
For extra richness, pan-sear meatballs before baking
❓ Frequently asked questions FAQs
Can I make it ahead?
Yes—meatballs and fregola can be made 1 day ahead.
Can I make it gluten-free?
Use gluten-free breadcrumbs and quinoa instead of fregola.
Is this meal balanced?
Yes—protein, complex carbs, and healthy fats all included.
🧮 Nutritional Information
Calories: 480
Protein: 34g
Carbohydrates: 38g
Fat: 22g