Heart-Healthy Homemade Merguez Sausage
Elevate your weeknight dinner game with this **Heart-Healthy Homemade Merguez Sausage**, a lighter twist on the traditional North African favorite. Made with lean ground turkey, this recipe combines bold, aromatic spices like smoked paprika, ground cumin, and cinnamon with the fiery kick of harissa paste and cayenne pepper. Fresh parsley and a splash of lemon juice add brightness, while olive oil ensures tender, flavorful sausages. Perfectly seasoned and pan-seared to a golden finish, these sausages are packed with protein and heart-friendly ingredients. Ready in just 30 minutes, this easy and wholesome dish is ideal for busy nights. Serve it alongside a crisp salad or whole-grain couscous for a complete and nutritious Mediterranean-inspired meal. Whether you're prioritizing health or simply craving a flavor-packed dish, this recipe is a must-try!
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Recipe Information
Ingredients
- 500 grams lean ground turkey
- 1 tablespoon olive oil
- 2 garlic cloves, minced
- 2 teaspoons paprika
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon cayenne pepper
- 1 tablespoon harissa paste
- 1 teaspoon dried mint
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
In a large mixing bowl, combine the lean ground turkey and olive oil. Mix until the oil is evenly distributed.
Add the minced garlic, paprika, cumin, coriander, cinnamon, cayenne pepper, harissa paste, dried mint, salt, and black pepper to the turkey mixture. Use your hands to mix until all the ingredients are well combined.
Fold in the chopped fresh parsley and lemon juice, ensuring they are evenly incorporated.
Cover the bowl with plastic wrap and refrigerate the mixture for at least 1 hour or overnight to allow the flavors to meld.
After marinating, divide the mixture into 8 portions and shape each into a sausage link or patty according to your preference.
Preheat a non-stick pan over medium heat. Cook the sausages for about 5 minutes on each side, or until they are well browned and thoroughly cooked with an internal temperature of at least 165°F (75°C).
Serve the merguez sausages hot, with a side of your choice such as a salad or whole-grain couscous for an additional heart-healthy meal.
Nutrition Facts
Calories |
886 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.0 g | 69% | |
| Saturated Fat | 11.7 g | 58% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 357 mg | 119% | |
| Sodium | 2878 mg | 125% | |
| Total Carbohydrate | 13.7 g | 5% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 2.3 g | ||
| Protein | 101.9 g | 204% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 217 mg | 17% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 1530 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
