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.
- Suitable for diets:
- Dairy-Free
- Heart-Healthy
- High-Protein
- Nut-Free
Why Diabetes Friendly?
- Lean Protein: Ground turkey provides high-quality protein while being low in fat, which helps maintain stable blood sugar levels.
- Whole Grains: Whole-grain couscous is high in fibre, contributing to better glycemic control by slowing sugar absorption.
- Healthy Fats: Olive oil is used for cooking, adding heart-healthy monounsaturated fats.
- Low Sodium: Minimal added salt, using herbs and spices for flavour instead.
- No Added Sugars: The recipe relies on natural flavours from tomatoes and lemon juice.
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Equipment
- Baking sheet
- Large mixing bowl
- Skillet or frying pan
- Medium saucepan (for couscous)
Ingredients
For the Meatballs:
- turkey (lean, ground ) 1 pound
- flaxseed (ground) 3 tbsp
- egg (lightly beaten) 1 large
- garlic (minced) 2 cloves
- cumin (ground) 1 tsp
- coriander (ground) 1 tsp
- cinnamon (ground) ½ tsp
- paprika (ground) ½ tsp
- allspice (ground) ¼ tsp
- pepper (ground) ¼ tsp
- salt ¼ tsp
- cilantro (fresh, chopped) ¼ cup
For the Tomato Sauce:
- olive oil 1 tbsp
- onion (small, finely chopped) 1
- garlic (minced) 2 cloves
- cumin (ground) 1 tsp
- cinnamon (ground) ½ tsp
- paprika (ground) ½ tsp
- pepper (ground) ¼ tsp
- salt ¼ tsp
- tomatoes (diced, canned, no-salt-added) 14.5 oz
- chicken broth (low-sodium) ¼ cup
- tomato paste 1 tbsp
- lemon (juiced) 1 tbsp
- cilantro (chopped (for garnish)) 2 tbsp
For Serving:
- couscous (dry, whole wheat) 1 cup
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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.
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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
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FAQ
Can I substitute turkey with another protein?
Yes, you can use ground chicken, lean beef, or plant-based meat substitutes for a vegetarian version.Is this dish suitable for a gluten-free diet?
To make it gluten-free, replace couscous with quinoa, rice, or other gluten-free grains.How can I make the dish spicier?
Add chili flakes, harissa, or cayenne pepper to either the meatball mixture or the tomato sauce for extra heat.Can I prepare this dish in advance?
Yes, the meatballs and sauce can be prepared a day ahead. Store them in the refrigerator and reheat gently before serving.How do I store leftovers?
Place leftovers in an airtight container in the fridge for up to 3 days, or freeze for up to 3 months. Reheat on a skillet or in the microwave.What can I serve with the meatballs besides couscous?
You can pair the meatballs with roasted vegetables, steamed green beans, or a fresh salad for a complete and balanced meal.
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Nutrition
Per serving
Calories: 396.7kcal
Carbohydrates: 31g
Fiber: 6.1g
Sugar: 4.8g
Fat: 18.2g
Saturated Fat: 3.8g
Trans Fat: 0.1g
Protein: 29.5g
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.
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