Tomato & Meatball Soup

19 60 429
Ingredients Minutes Calories
Prep Cook Servings
30 min 30 min 4
Tomato & Meatball Soup
Health Highlights
This dish is the soup form of the classic spaghetti and meatballs. It's a perfect weeknight meal and is easily stored so you can enjoy it at lunch the next day!

Ingredients


454 gm Beef, ground, extra lean
86 gm Parmesan cheese, grated, low fat (optional)
1 medium Egg
1/2 tsp, leaves Basil, dried
1/2 tsp, leaves Thyme, dried
1/2 tsp Oregano, dried
1 tsp Salt
1/2 tsp Black pepper
4 cup Beef broth (stock), low-sodium
1 can(s) (14oz) Diced tomatoes, low sodium, canned
3 cup Tomato puree, canned
6 green onion (stem) Green onion (green part only, chopped)
1 large Russet potato (cubed)
1 large pepper(s) Red bell pepper (diced)
1 large pepper(s) Green bell pepper (diced)
2 leaf Bay leaf
1 dash Salt
1 dash Black pepper
5 sprig Parsley, fresh (chopped)

Instructions


  1. Place the beef, parmesan (if using), egg, basil, thyme, oregano, salt, and pepper in a large bowl. Using your hands, mix thoroughly then roll into small balls. Place on a large plate and refrigerate until required.
  2. In a large soup pot, add the beef stock, diced tomatoes, tomato puree (passata), scallions (green onion), potato, red and green pepper, and bay leaves. Bring to a boil then simmer, covered, for 10 minutes. 
  3. Slowly lower in the meatballs, one by one, then continue simmering for a further 15 minutes or until the meatballs are cooked through (minimum internal temperature of 160 F) and the potato is soft. Taste and season with salt and pepper accordingly.
  4. To serve divide, between 4 bowls and top with chopped fresh parsley.

Nutrition Facts

Per Portion

Calories 429
Calories from fat 95
Calories from saturated fat 45
Total Fat 10.5 g
Saturated Fat 5.0 g
Trans Fat 0.3 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 5.7 g
Cholesterol 132 mg
Sodium 2331 mg
Potassium 2282 mg
Total Carbohydrate 48 g
Dietary Fiber 9.3 g
Sugars 13.3 g
Protein 40 g

Dietary servings

Per Portion


Meat 1.3
Meat Alternative 0.1
Milk Alternative 0.4
Vegetables 4.3

Energy sources


Pygal40%463.6952387603971168.6339326246760222%372.72210174744805282.4476683338412538%298.7798982955747161.7831732532620240%22%38%CarbohydratesFatProtein

Meal Type(s)





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