Meatball Soup (10 Servings)
Source: Jessica Seinfeld , Deceptively Delicious
This is a real comfort food. If I’m short on time or don’t have vegetable purées I finely chopped the carrot and sweet potato, raw, in the food processor – it works just as well.
* Since I purchased this cookbook a few years ago, I have been roasting, pureeing then freezing my squash, sweet potato, carrots and other veggies in 1/4 cup portions in freezer bags. They can then be added to my sauces, soups, casseroles and baking all year long. This is great way to “sneak” more veggies in to everything. Shhh….don’t tell!
3 ounces whole wheat pasta ( or your favorite pasta)
Nonstick cooking spray
1 tablespoon olive oil
1 small onion, chopped
2 cloves garlic, chopped
1 (28-ounce) can whole peeled tomatoes, with their juice
¼ cup carrot purée *
3 cups reduced fat low sodium beef or chicken broth
3 slices whole wheat bread, cubed ( or gluten free bread or breadcrumbs)
1 large egg, lightly beaten
¼ cup squash purée *
¼ cup nonfat (skim) milk
2 tablespoons grated Parmesan, plus more for serving
¼ teaspoon pepper
¼ teaspoon paprika
½ pound lean ground turkey
Cook the pasta in a large pot of boiling salted water according to package directions until al dente. Drain in a colander and set aside.
Coat a large pot with cooking spray and set it over medium high heat. When the pot is hot, add the oil and then the onion and garlic. Cook, stirring often, until the onion is softened but not browned, 3 to 4 minutes.
Purée the tomatoes and their juice with the carrot purée in a food processor or blender, then add to the pot along with 1/2 teaspoon salt. Add the broth, reduce heat to low, and simmer, covered, for 10 to 15 minutes.
Meanwhile put the bread in a large bowl. Add the egg, squash purée, milk, Parmesan, 1 teaspoon salt, pepper, and paprika, and let soak until the bread is very soft. Stir to break up the bread, add the ground turkey, and mix until smooth. Form into mini meatballs ½ inch in diameter.
Add the meatballs to the pot. Simmer, covered, until the meatballs are no longer pink in the centre, 12 to 15 minutes. Stir in the pasta. Serve sprinkled with Parmesan.
Nutritional Value (per serving): Calories: 125, Fat: 3.9g, Carbs: 13.4g, Protein: 9g, Fibre: 2.1g.
*Carrot Purée (1/4 cup): Calories: 14, Fat: 0.1g, Carbs: 3.2g, Protein: 0.3g, Fibre: 0.3g.
*Squash Purée (1/4 cup): Calories: 21, Fat: 0.1g, Carbs: 5.4g, Protein: 0.4g, Fibre: 1.7g.
Lorrie Mickelson Registered Yoga Teacher, Certified Pilates Instructor, Certified Personal Trainer, M.A., B.A/BPHE