Courgette and Feta Meatballs with Creamy Harissa Sauce Recipe

If you’re looking for a high-protein dinner that’s anything but boring, these Courgette and Feta Meatballs are a must-try. Packed with flavour and all sorts of goodness, this dish brings a delicious North African-inspired kick to your plate.

Made with lean beef mince, courgette, onions, and spiced with harissa, cumin, and garlic, these meatballs are not only juicy and satisfying but also sneak in extra veggies.

The rich, velvety roasted red pepper sauce is made with cottage cheese and feta, making it lower in fat than traditional cream-based options and higher in protein!

With a generous protein hit and a refreshing cucumber topping for crunch, it’s the ideal lighter dinner or lunch, leaving you feeling full and fuelled.

Serves: 2

Prep time: 15 mins

Cook time: 20 mins

INGREDIENTS:

Meatballs:

• 450g lean beef mince
• 1 large courgette, grated
• 2 spring onions, finely sliced
• 100g feta cheese, crumbled
• 2 tbsp harissa paste
• 2 tbsp flat-leaf parsley, finely chopped
• 3 garlic cloves, crushed
• 1 tsp salt
• 1 tsp ground cumin
• Low calorie oil spray

Creamy Red Pepper Sauce:

• 3 roasted red peppers, from a jar
• 2 garlic cloves
• 1 tbsp lemon juice
• 1 tbsp harissa paste
• 1 tsp salt
• 200g cottage cheese
• 50g feta cheese

To serve:

• ½ cucumber, diced
• 2 tsp chilli flakes
• 2 tsp pumpkin seeds

METHOD:

1. In a large bowl, combine the mince, grated courgette, spring onions, feta, harissa paste, parsley, garlic, salt, and cumin. Mix thoroughly until all ingredients are well combined.

2. Roll the mixture into 8 similar sized, small meatballs.

3. Heat a generous few sprays of low calorie oil spray in a large pan over medium heat.

4. Cook the meatballs for about 6-8 minutes on each side, until they are cooked through and nicely browned.

5. While the meatballs are cooking, prepare the creamy red pepper sauce.

6. In a blender, add the roasted red peppers, garlic, lemon juice, harissa paste, salt, cottage cheese and feta. Blend until smooth and creamy. Season to taste.

7. Once the meatballs are cooked, serve them on top of the smoky red pepper sauce.

8. Garnish with the diced cucumber, chilli flakes and pumpkin seeds for a crush.

For an easy food prep store in the fridge for up to 3 days.

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