Meatball Vegetable Soup
The versatile meatballs in this soup are also delicious simmered in your favourite pasta sauce or glazed with barbecue sauce as an appetizer.
Servings: 12
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 169 |
| pro | 10 g |
| total fat | 6 g |
| sat. fat | 2 g |
| carb | 18 g |
| fibre | 3 g |
| chol | 37 mg |
| sodium | 419 mg |
| % RDI: | - |
| calcium | 4% |
| iron | 11% |
| vit A | 94% |
| vit C | 27% |
| folate | 11% |
-
1 tbsp (15 mL) extra-virgin olive oil
1 onion, diced
2 cloves garlic, minced
2 leeks (white and pale green parts only) or onions, chopped
1 tsp (5 mL) dried thyme
1/2 tsp (2 mL) each salt and pepper
2 large red-skinned potatoes (unpeeled), diced
1 large sweet potato or quarter rutabaga, peeled and diced
2 carrots, diced
5 cups (1.25 L) sodium-reduced beef stock
Meatballs:
1 egg
1/4 cup (50 mL) coarse fresh bread crumbs
2 cloves garlic, minced
2 tbsp (25 mL) chopped fresh parsley
1-1/2 tsp (7 mL) fennel seeds, lightly crushed
1/4 tsp (1 mL) each salt and pepper
8 oz (250 g) lean ground pork
8 oz (250 g) lean ground beef
Gremolada:
1/4 cup (50 mL) chopped fresh parsley
1 tsp (5 mL) grated lemon rind
1 clove garlic, minced
Preparation:
Meatballs: In large bowl, beat egg; mix in bread crumbs, garlic, parsley, fennel seeds, salt and pepper. Mix in pork and beef. Roll by level tablespoonfuls (15 mL) into balls. Bake on foil-lined rimmed baking sheet in 375°F (190°C) oven until no longer pink inside, about 12 minutes. (Make-ahead: Let cool; cover and refrigerate for up to 2 days or freeze in airtight container for up to 3 weeks.)
In large heavy saucepan or Dutch oven, heat oil over medium heat; cook onion, garlic, leeks, thyme, salt and pepper, stirring often, until onion is tender, about 5 minutes.
Add potatoes, sweet potato and carrots; cook, stirring, for 4 minutes. Stir in beef stock and 5 cups (1.25 L) water; bring to boil. Reduce heat to medium; cover and simmer until vegetables are almost tender, about 25 minutes. Add meatballs; simmer for 5 minutes. (Make-ahead: Let cool for 30 minutes; refrigerate, uncovered, until cold. Refrigerate in airtight containers for up to 1 day.)
Gremolada: Meanwhile, toss together parsley, lemon rind and garlic; sprinkle on each serving.
Additional Information
Source
Canadian Living Magazine: May 2004
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