Fuel your smile with Spiced Meatballs and Turmeric White Bean Salad Sheet Pan Meal (adapted from Smitten Kitchen)
Need an easy meal-prep or weeknight dinner that’s BIG on flavor but HEALTHY and EASY to make. This is your recipe. The flavors are amazing! Literally so good I almost forgot to take a picture! Everyone at work today commented how amazing it smelled.
This recipe is full of beautiful and fragrant middle eastern flavors. Turmeric gives curry its yellow color, but it’s also upping the medicinal properties of your dinner plate! It contains compounds called curcuminoids, the most important of which is curcumin. Curcumin is fat soluble so using some olive oil is important while cooking with it. Adding some fresh cracked black pepper also helps. Studies have shown that turmeric helps with gum inflammation. One study showed that curcumin and chlorhexidine with metronidazole showed greater reductions in gingival inflammation compared to chlorhexidine alone.
Serves 4
CHICKPEAS/WHITE BEANS
- 2 (15-ounce) cans chickpeas, drained and rinsed
- 1 tsp caraway seed
- 1 tsp Chinese 5 spice
- 1teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 large red onion, thinly sliced, divided
- 2 tablespoons olive oil
- Kosher salt and freshly ground black pepper
MEATBALLS
- 1 pound ground turkey
- 1/2 cup ground Rolled oats
- 1/4 cup plain yogurt
- 2 tablespoons water
- 1 teaspoon kosher salt
- 1 large egg
- 2 garlic cloves, minced
- 1/2 teaspoon ground tandoori spice (or coriander)
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon cayenne
- 2 tablespoons chopped cilantro, flat-leaf parsley or mint leaves, or a mix thereof, plus more to garnish
Directions
Heat oven to 400 degrees. Combine chickpeas, caraway seeds, five spice, cumin, 1 teaspoon turmeric and half the red onion slices on a rimmed baking sheet. Drizzle with olive oil, season with salt and pepper and toss to coat. Roast for 25 minutes, until beginning to firm/crisp up.
Meanwhile, make meatball mixture. Mix all ingredients in a bowl. Form into meatballs.
Remove sheet pan with chickpeas from the oven (leave oven on) and move the chickpeas to the sides of the pan, clearing a space in the center. Lightly coat center with a thin coat of oil, either brush or spray it on, just to be safe. Add meatballs to oiled area, not touching. Place baking sheet in oven and bake 10 to 15 minutes, or until meatballs are
When meatballs are cooked, scatter remaining fresh herbs over the tray.
Tahini Dressing:
1/3 cup tahini
1 medium lemon, juiced
1 tbsp maple syrup
1 pinch sea salt
1/4 tsp garlic powder
Water (to thin 3-6 tbsp)
Instructions
To a medium mixing bowl, add tahini, lemon juice, and maple syrup. If adding salt and garlic, add now. Whisk to combine. Then slowly add water until creamy and pourable. Taste and adjust flavor as needed.
Harissa Yogurt Dip/Dressing:
3 tablespoons lemon juice
3/4 cup plain greek or Icelandic yogurt
2 tsp maple syrup
1 tsp Harissa (more or less to taste)
S&P to taste
Combine all ingredients and adjust seasoning as needed.
For Salad: Greens of choice, I would recommend arugula and or spinach, tomatoes, carrots, pickled onions, 3 meatball, 1/4 cup bean salad, and drizzle of tahini and yogurt dressing