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Baked Moroccan Meatballs with Couscous

These Moroccan Turkey Meatballs with Tomato Sauce are a heart-healthy, high-protein dish perfect for a balanced dinner. Served over whole-grain couscous, this dairy-free and gluten-free meal is rich in bold Mediterranean flavours and easy to prepare in under an hour.
Servings: 4
Calories: 396.7kcal
Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes

Ingredients

For the Meatballs:

  • 1 pound turkey lean, ground
  • 3 tbsp flaxseed ground
  • 1 large egg lightly beaten
  • 2 cloves garlic minced
  • 1 tsp cumin ground
  • 1 tsp coriander ground
  • ½ tsp cinnamon ground
  • ½ tsp paprika ground
  • ¼ tsp allspice ground
  • ¼ tsp pepper ground
  • ¼ tsp salt
  • ¼ cup cilantro fresh, chopped

For the Tomato Sauce:

  • 1 tbsp olive oil
  • 1 onion small, finely chopped
  • 2 cloves garlic minced
  • 1 tsp cumin ground
  • ½ tsp cinnamon ground
  • ½ tsp paprika ground
  • ¼ tsp pepper ground
  • ¼ tsp salt
  • 14.5 oz tomatoes diced, canned, no-salt-added
  • ¼ cup chicken broth low-sodium
  • 1 tbsp tomato paste
  • 1 tbsp lemon juiced
  • 2 tbsp cilantro chopped (for garnish)

For Serving:

  • 1 cup couscous dry, whole wheat

Equipment

  • Baking sheet
  • Large mixing bowl
  • Skillet or frying pan
  • Medium saucepan (for couscous)

Instructions

  • Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
  • In a large bowl, combine the ground turkey, flaxseed, beaten egg, minced garlic, spices (cumin, coriander, cinnamon, paprika, allspice, black pepper, salt), and cilantro. Mix gently until just combined; avoid over-mixing to keep the meatballs tender.
    1 pound turkey, 3 tbsp flaxseed, 1 large egg, 2 cloves garlic, 1 tsp cumin, 1 tsp coriander, ½ tsp cinnamon, ½ tsp paprika, ¼ tsp allspice, ¼ tsp pepper, ¼ tsp salt, ¼ cup cilantro
  • Shape the mixture into small meatballs, about 1 to 1.5 inches in diameter, and place them on the prepared baking sheet.
  • Bake in the preheated oven for 15-20 minutes, or until the meatballs are cooked through and reach an internal temperature of 165°F (74°C).
  • While the meatballs are baking, heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and sauté for an additional 1-2 minutes until fragrant.
    1 tbsp olive oil, 1 onion, 2 cloves garlic
  • Stir in the spices (cumin, cinnamon, paprika, black pepper, salt) and cook for 1 minute to toast the spices. Add the diced tomatoes, chicken broth, and tomato paste. Stir to combine and bring the mixture to a simmer.
    1 tsp cumin, ½ tsp cinnamon, ½ tsp paprika, ¼ tsp pepper, ¼ tsp salt, 14.5 oz tomatoes, ¼ cup chicken broth, 1 tbsp tomato paste
  • Let the sauce simmer gently for 10-15 minutes, allowing it to thicken slightly. Stir in the fresh lemon juice at the end of cooking.
    1 tbsp lemon
  • Once the meatballs are cooked, add them to the skillet with the tomato sauce, gently stirring to coat them evenly. Let them simmer in the sauce for 5 minutes to absorb the flavours.
  • Meanwhile, prepare the whole-grain couscous according to package instructions.
    1 cup couscous
  • Serve the Moroccan meatballs over 3/4 cup of couscous, garnished with fresh cilantro. Accompany the dish with roasted veggies or a green salad for a complete, balanced meal.
    2 tbsp cilantro

Cooking Tips

  • Moist Meatballs: Avoid overmixing the turkey mixture to keep the meatballs tender. Ground flaxseed helps maintain moisture and bind the mixture.
  • Flavour Boost: Toast the spices in the sauce for a deeper, aromatic flavour before adding the liquids.
  • Customizable Sauce: Add a pinch of chili flakes or harissa if you prefer more heat.
  • Batch Prep: Make a double batch of meatballs and freeze them for future use. They reheat well in the sauce.
  • Alternative Grains: Substitute couscous with quinoa, bulgur, or cauliflower rice for a lower-carb option.

Nutrition

Nutrition Facts
Baked Moroccan Meatballs with Couscous
Amount per Serving
Calories
396.7
% Daily Value*
Fat
 
18.2
g
28
%
Saturated Fat
 
3.8
g
24
%
Trans Fat
 
0.1
g
Cholesterol
 
130.4
mg
43
%
Sodium
 
438.7
mg
19
%
Potassium
 
768.1
mg
22
%
Carbohydrates
 
31
g
10
%
Fiber
 
6.1
g
25
%
Sugar
 
4.8
g
5
%
Protein
 
29.5
g
59
%
Vitamin C
 
20.5
mg
25
%
Vitamin D
 
0.7
µg
5
%
Calcium
 
103.2
mg
10
%
Iron
 
3.8
mg
21
%
Magnesium
 
85.3
mg
21
%
Zinc
 
4
mg
27
%
* Percent Daily Values are based on a 2000 calorie diet.