This cozy soup is quick—less than 30 minutes from pantry to plate—and loaded with protein and fiber. The shortcut is to start with frozen meatballs. To make this dish vegetarian-friendly, substitute with meatless meatballs and use vegetable broth instead of beef broth.
Italian Meatball Soup
Ingredients
- 3 teaspoons olive oil, divided
- 30 (1/2-ounce or 15 grams per meatball) fully-cooked frozen Italian-style meatballs, unthawed
- 1 large (150 grams) onion, chopped
- 1 medium (120 grams) red bell pepper, chopped
- 3 garlic cloves, minced
- 2 teaspoons dried (salt-free) Italian seasoning
- 1/2 cup (115 grams) dry white wine
- 4 cups (960 grams) low-sodium beef broth
- 1 (15-ounce or 425 grams) can reduced-sodium cannellini beans, rinsed and drained (certified gluten-free if necessary)
- 2 cups (60 grams) packed baby spinach leaves
- 6 teaspoons grated Parmesan cheese
Directions
Heat 2 teaspoons oil in a Dutch oven or soup pot over medium heat. Add meatballs; cook 2 to 3 minutes, turning occasionally, until browned on all sides. Transfer to a plate; set aside.
Heat remaining 1 teaspoon oil in same pot. Add onion, bell pepper, garlic, and seasoning; cook, stirring frequently, 3 minutes or until tender. Stir in wine; cook 1 minute or until wine almost evaporates. Stir in broth, reserved meatballs, and beans.
Bring mixture to a boil, reduce heat, and simmer 10 to 12 minutes or until meatballs are heated through and vegetables are tender. Stir in spinach; cook 1 minute until wilted. Sprinkle each serving with 1 teaspoon Parmesan cheese.
Nutrition Information
Serves: 6 | Serving Size: 1 1/2 cups (includes 5 meatballs and 1 teaspoon cheese per serving)
Per serving: Calories: 317; Total Fat: 17g; Saturated Fat: 7g; Monounsaturated Fat: 0g; Cholesterol: 45mg; Sodium: 870mg; Carbohydrate: 17g; Dietary Fiber: 6g; Sugar: 4g; Protein: 17g
Nutrition Bonus: Potassium: 271mg; Iron: 13%; Vitamin A: 30%; Vitamin C: 42%; Calcium: 11%
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