Turkey meatballs with fregola and sauce
Spicy yet aromatic harissa meatballs served on a bed of nutty fregola (Sardinian toasted pasta pearls) and drizzled with a bright, creamy lemon yogurt sauce. This Mediterranean dish is rich in flavor, visually stunning, and perfectly balanced — spicy, tangy, and hearty.
Prep & Cook Time:
Prep time: 25 minutes
Cook time: 30 minutes
Total time: 55 minutes
Ingredients:
For turkey Meatballs:
500 g ground turkey lamb or beef (or a mix)
2 tsp harissa paste (adjust to taste)
1 small onion, finely grated
2 garlic cloves, minced
1 tsp ground cumin
1 tsp smoked paprika
2 tbsp fresh parsley, chopped
1 egg, lightly beaten
2–3 tbsp breadcrumbs (optional, for binding)
Salt & pepper, to taste
2 tbsp olive oil (for frying)
For Fregola:
1 cup fregola pasta (or couscous if unavailable)
2 cups vegetable or chicken broth
1 tsp olive oil
Salt, to taste
For Lemon Yogurt Sauce:
1 cup Greek yogurt
Juice of 1 lemon
1 tsp lemon zest
1 tsp olive oil
Salt & pepper, to taste
Optional Garnish:
Fresh parsley or cilantro
Toasted pine nuts
Instructions:
1. Prepare Harissa Meatballs:
In a large bowl, mix ground meat, harissa paste, onion, garlic, cumin, paprika, parsley, egg, breadcrumbs, salt, and pepper.
Form into small meatballs, about 1–1.5 inches in diameter.
2. Cook Meatballs:
Heat olive oil in a skillet over medium heat.
Fry meatballs, turning occasionally, until browned and cooked through (10–12 minutes). Remove from skillet and set aside.
3. Cook Fregola:
In a medium saucepan, bring broth to a boil.
Add fregola and olive oil, reduce heat, cover, and simmer 10–12 minutes until tender but slightly chewy. Drain any excess liquid if necessary.
4. Prepare Lemon Yogurt Sauce:
In a small bowl, whisk Greek yogurt with lemon juice, lemon zest, olive oil, salt, and pepper until smooth.
5. Assemble Dish:
Place cooked fregola on a plate.
Top with harissa meatballs.
Drizzle generously with lemon yogurt sauce.
Garnish with parsley or cilantro and toasted pine nuts if desired.
Tips & Notes:
Adjust harissa according to your spice tolerance. For a milder version, use only 1 tsp.
Fregola can be lightly toasted in a dry pan before boiling to enhance its nutty flavor.
Can substitute lamb/beef with ground chicken or turkey for a lighter version.
Nutritional Information
Calories: 450 kcal
Protein: 28 g
Carbs: 35 g
Fat: 22 g
Fiber: 4 g
Sugar: 2 g