Harissa Meatballs with Fregola and Lemon Yogurt
These tender harissa-spiced meatballs are simmered to perfection and served over fregola — a small, pearl-like pasta from Sardinia — tossed in olive oil and herbs. A cool, zesty lemon yogurt sauce ties it all together, creating a flavorful Mediterranean-inspired meal that’s both hearty and refreshing.
⏱️ Time
Prep time: 20 minutes
Cook time: 25 minutes
Total time: 45 minutes
Ingredients
For the Meatballs:
500g (1 lb) ground beef, lamb, or chicken
1 small onion, grated
2 garlic cloves, minced
1½ tbsp harissa paste (use mild for non-spicy)
2 tbsp breadcrumbs
1 egg
1 tbsp olive oil
½ tsp ground cumin
½ tsp smoked paprika
Salt and pepper, to taste
For the Fregola (or substitute with couscous or orzo):
1 cup fregola (or 1 cup couscous/orzo)
2 cups water or broth
1 tbsp olive oil
Salt, to taste
2 tbsp chopped parsley or mint
For the Lemon Yogurt Sauce:
½ cup Greek yogurt
1 tbsp lemon juice
1 tsp lemon zest
1 tbsp olive oil
Salt, to taste
Instructions
1. Prepare the Meatballs
1. In a bowl, combine ground meat, onion, garlic, harissa, breadcrumbs, egg, olive oil, cumin, paprika, salt, and pepper.
2. Mix gently until just combined (don’t overwork).
3. Roll into small meatballs (about 1½ inches each).
2. Cook the Meatballs
Option 1: Pan Fry
Heat 1 tbsp olive oil in a skillet over medium heat. Cook meatballs for 8–10 minutes, turning until browned and cooked through.
Option 2: Air Fryer
Preheat to 190°C (375°F). Air fry for 12–14 minutes, shaking halfway.
Option 3: Bake
Bake at 200°C (400°F) for 18–20 minutes on a parchment-lined tray.
3. Cook the Fregola
1. Bring water or broth to a boil.
2. Add fregola and cook for about 10–12 minutes (until al dente).
3. Drain and toss with olive oil, herbs, and a pinch of salt.
4. Make the Lemon Yogurt Sauce
In a small bowl, whisk Greek yogurt, lemon juice, zest, olive oil, and a pinch of salt until smooth and creamy.
5. Assemble the Dish
1. Spoon fregola onto a plate.
2. Top with harissa meatballs.
3. Drizzle with lemon yogurt sauce and garnish with extra herbs or a squeeze of lemon juice.
Notes & Tips
For extra texture, add roasted cherry tomatoes or grilled vegetables to the fregola.
Mild harissa or tomato paste with paprika can be used for a non-spicy version.
This dish pairs beautifully with a side of cucumber salad or flatbread.
Frequently asked questions FAQ
Q: What if I can’t find fregola?
You can use pearl couscous, orzo, or even quinoa as a substitute — all absorb the flavors beautifully.
Q: Can I make it ahead?
Yes, meatballs and lemon yogurt can be made up to 2 days in advance and stored in the fridge.
Nutritional Information
Calories: ~480 kcal
Protein: 34g
Fat: 24g
Carbohydrates: 32g
Fiber: 3g