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Introduction
The humble meatball has found its way into countless cuisines around the world, but this particular recipe draws inspiration from the vibrant flavors of Middle Eastern cooking. The combination of spicy meat with a cooling yogurt sauce has its roots in traditional dishes like kofta, where seasoned meat is often served with a yogurt-based accompaniment. This modern, health-conscious twist maintains the essence of those flavor profiles while adapting to contemporary dietary preferences. Perfect for a weeknight dinner or as an impressive party appetizer, these meatballs offer a delicious way to explore global flavors without straying from your health goals.
Ingredients
• 1 pound (450g) lean ground beef (90% lean)
• 1/4 cup (60ml) finely minced onion
• 2 cloves garlic, minced
• 1/4 cup (15g) fresh parsley, finely chopped
• 1 large egg, lightly beaten
• 1/4 cup (30g) whole wheat breadcrumbs
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground coriander
• 1/4 teaspoon cayenne pepper (adjust to taste)
• 1 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon olive oil, for cooking
• 1 cup (240g) plain Greek yogurt (2% or full-fat)
• 1 tablespoon fresh lemon juice
• 1 small cucumber, finely grated and squeezed dry
• 1 tablespoon fresh mint, finely chopped
• 1/4 teaspoon salt (for yogurt sauce)
Step 1:
In a large mixing bowl, combine ground beef, minced onion, garlic, parsley, beaten egg, breadcrumbs, cumin, smoked paprika, coriander, cayenne pepper, salt, and black pepper. Mix thoroughly until all ingredients are well incorporated.
Step 2:
Shape the mixture into 16 meatballs, each about 1.5 inches in diameter. Place them on a plate and refrigerate for 10 minutes to firm up.
Step 3:
While the meatballs chill, prepare the yogurt sauce. In a small bowl, mix Greek yogurt, lemon juice, grated cucumber, chopped mint, and 1/4 teaspoon salt. Set aside.
Step 4:
Heat olive oil in a large skillet over medium heat. Once hot, add the meatballs and cook for 8-10 minutes, turning occasionally, until browned on all sides and cooked through (internal temperature should reach 160°F or 71°C).
Step 5:
Remove meatballs from the skillet and let them rest for 2 minutes before serving with the yogurt sauce.
Q: Can I bake these meatballs instead of pan-frying?
A: Yes, you can bake them at 400°F (200°C) for about 20 minutes, turning halfway through, until they reach an internal temperature of 160°F (71°C).
Q: How can I make this recipe dairy-free?
A: Use coconut yogurt or cashew cream instead of Greek yogurt for the sauce. The meatballs themselves are dairy-free.
Q: Can I freeze these meatballs?
A: Yes, you can freeze cooked meatballs for up to 3 months. Thaw in the refrigerator overnight before reheating.
• For a leaner option, you can use ground turkey instead of beef.
• If you prefer a gluten-free version, replace breadcrumbs with almond flour or gluten-free oats.
• For a dairy-free yogurt sauce, use coconut yogurt or cashew cream as a substitute.
• Choose grass-fed beef for higher omega-3 content and better flavor.
• Adjust the spice level by increasing or decreasing the amount of cayenne pepper.
• This recipe contains gluten (in breadcrumbs) and dairy (in yogurt sauce). It's egg-free if you omit the egg and add 2 tablespoons of tomato paste for binding.
• For best results, chill the meatball mixture for 30 minutes before shaping and cooking.
Serve 4 meatballs per person with a generous dollop of yogurt sauce. Garnish with additional fresh parsley or mint if desired.
Store leftover meatballs and sauce separately in airtight containers in the refrigerator for up to 3 days. Reheat meatballs in a microwave or skillet before serving.
Prepare the yogurt sauce while the meatballs are chilling to maximize efficiency. If time allows, chill the meatball mixture for 30 minutes before shaping for easier handling.
- Don't overmix the meat mixture to keep the meatballs tender.
- Use a cookie scoop or ice cream scoop for uniformly sized meatballs.
- Allow the meatballs to develop a good crust before turning them in the pan for even browning.
For a vegetarian version, substitute the beef with a mixture of cooked lentils and finely chopped mushrooms. For a gluten-free option, use almond flour instead of breadcrumbs.
Serve with a light red wine like Pinot Noir or a crisp white wine such as Sauvignon Blanc. Pair with a side of tabbouleh or roasted vegetables for a complete meal.
This dish can be enjoyed year-round, but it's especially comforting in fall and winter months.
Contains gluten (in breadcrumbs), dairy (in yogurt sauce), and eggs. Can be made gluten-free by substituting breadcrumbs with almond flour or gluten-free oats.
