Samphire, often called “sea asparagus” or “sea beans,” is a vibrant green, salty coastal plant that thrives in marshy shores and tidal zones. It’s best known for its crisp texture and naturally salty flavour, making it a perfect complement to seafood, salads, or as a bold garnish for warm dishes. You’ll typically find two types: marsh samphire (the one most commonly used in cooking) and rock samphire (more aromatic and less commonly eaten fresh).
Samphire isn’t just a flavour-packed green—it’s also incredibly nutritious. It’s rich in iodine, which supports healthy thyroid function, and contains high levels of vitamins A and C. It also offers a natural source of antioxidants and minerals like magnesium and calcium. Its crunchy texture and naturally salty taste can help you cut down on added salt while still delivering flavour. It’s a fantastic ingredient to add to your diet, especially in summer or early autumn when it’s in season.
Harissa Meatballs with Samphire, Yogurt, and Kimchi
This warming, flavourful dish combines tender turkey meatballs with hearty beans, aromatic harissa, and a rich tomato base. It’s served with fluffy couscous, a dollop of natural yogurt, crisp samphire, and a spoonful of gut-friendly kimchi for a well-balanced, nutrient-dense dinner.
Ingredients (Serves 4)
Prep time: 5 minutes
Cook time: 55 minutes
- 1 tbsp rapeseed oil (plus extra to drizzle)
- 500 g turkey meatballs (or make your own from turkey mince)
- 1 onion, finely sliced
- 1 garlic clove, finely chopped
- 1 large carrot, roughly chopped
- 3 tbsp harissa paste (e.g., Belazu Rose Harissa), plus extra for topping
- 1 x 400 g can butter beans (or other beans), drained and rinsed
- 1 x 400 g can chopped tomatoes
- 1 tsp raw honey
- A handful of samphire, blanched
- 4 tbsp natural yogurt
- 4 tbsp kimchi
- Fresh flat-leaf parsley, chopped (for garnish)
- Flatbreads, couscous, or rice, to serve
Instructions (Plain English)
- Brown the Meatballs:
Heat the rapeseed oil in a large sauté pan or shallow casserole over high heat. Add the meatballs and cook, turning regularly, for 5–8 minutes until golden in spots. Remove the meatballs and set them aside. - Cook the Veg:
Reduce the heat to medium-high. In the same pan, add the onion, garlic, and carrot with a pinch of salt. Cook for about 10 minutes, stirring occasionally, until the vegetables are tender and softened. - Build the Sauce:
Return the meatballs to the pan. Stir in the harissa paste and cook for 2 minutes to release the aromas. Add the beans, chopped tomatoes, and honey. Season with salt and pepper. Fill the empty tomato can with water halfway, swirl it, and then pour the water into the pan. Stir everything together. - Simmer:
Bring the dish to a gentle simmer. Cover with a lid and cook for 20 minutes. Then, remove the lid and simmer for an additional 10 minutes, until the sauce has thickened and the meatballs are fully cooked (no pink remains in the middle, and the juices run clear). - Serve:
Spoon the meatballs and sauce over couscous, rice, or flatbreads. Top with natural yogurt, blanched samphire, a spoonful of kimchi, and fresh parsley. Drizzle with olive oil and a touch more harissa if desired.
Nutritional Information (Per Serving):
(without flatbread/couscous/rice)
- Calories: ~440 kcal
- Protein: 30 g
- Fat: 18 g (of which saturated: 3 g)
- Carbohydrates: 28 g
- Fiber: 9 g
- Sugar: 10 g
- Sodium: ~620 mg
- Vitamin A: 90% DV
- Vitamin C: 55% DV
- Iron: 20% DV
- Calcium: 15% DV
- Iodine (from samphire): High
- Probiotics (from yogurt + kimchi): Excellent source
Health Benefits of This Dish:
- High in Protein: Lean turkey meatballs support muscle repair and satiety.
- Rich in Fiber: Beans, carrots, and tomatoes promote gut health and digestion.
- Anti-inflammatory: Harissa spices and garlic have natural anti-inflammatory properties.
- Thyroid-Supporting: Thanks to samphire’s iodine content.
- Gut-Friendly: Yogurt and kimchi add beneficial probiotics.
- Balanced Meal: Contains protein, complex carbs, healthy fats, and vegetables.
This dish supports several key areas of health that become increasingly important for women over 45. The lean turkey provides high-quality protein to maintain muscle mass, while samphire delivers iodine to keep your thyroid and metabolism in check. Beans and vegetables offer fiber to support digestion and help balance blood sugar, while the fermented kimchi and yogurt provide natural probiotics for a healthy gut microbiome—linked to hormone regulation and immune strength. The inclusion of anti-inflammatory spices (harissa, garlic) and nutrient-dense ingredients like carrots and tomatoes further boosts its health-promoting properties. This meal is not only full of flavor but also smartly designed to support midlife wellness.