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Sam’s Italian Meatball and Vegetable Soup

A quick and delicious version of Italian wedding soup

40 mins
14 ingredients
$2.60 / person
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Sam’s Italian Meatball and Vegetable Soup

Gear

Ingredients

Serves = 6

  • 500g pork mince
  • ½ a cup of breadcrumbs
  • ¼ cup fresh parsley, finely chopped
  • 1 ½ tsp oregano (dried)
  • ½ cup shredded parmesan
  • 1 large egg
  • 1 tbsn olive oil
  • 2 carrots
  • 1 brown onion
  • 1 stick of celery
  • 4 cloves of garlic
  • 4 tsp chicken stock powder (salt reduced) in 4 cups of water
  • 1 cup of risoni pasta
  • 4 cups of spinach

It’s this easy

  • In a large bowl combine the mince, breadcrumbs, egg, parsley, oregano and parmesan
  • Once combined, take the mixture and shape into small meatballs (about the size of a cherry tomato)
  • Heat the olive oil in a large pot over medium heat
  • Brown the meatballs in the pot (about 4 minutes each side). If your pot is small, you can cook the meatballs in batches. Set aside browned meatballs on a plate
  • Dice the carrot, celery and onion into approx. 1cm pieces and peel and bruise (press under side of kitchen knife) the garlic
  • In the same pot, sauté the carrots, onion, garlic and celery for 5 minutes
  • Add the meatballs, risoni pasta, pepper to taste and stock to the pot. If you want to stretch out the recipe, also add 2 cups of water at this time
  • Turn the stove to high and bring the pot to boil
  • Once boiling, reduce heat again to medium and allow to cook for 10 minutes or until pasta is soft and the meatballs are completely cooked through
  • Add the spinach and stir through
  • Cook for another 1-2 minutes
  • Eat now and/or store for later in the fridge

Tweaks

  • Sprinkle soup with shredded parmesan when serving or add a squeeze of lemon juice.
  • Can also swap the spinach for kale

Notes

Nutrition information (per serve)

  • Energy (1522kJ)
  • Protein (26.1g)
  • Total Fat (15.9g)
  • Saturated Fat (5.9g)
  • Carbohydrate (26.5g); Starch (21.1g), Sugars (5.4g), Added sugars (0g), Free Sugars (0g)
  • Dietary Fibre (4.8g)
  • Sodium (343mg)
  • Calcium (190mg)
  • Iron (2.6mg)

Allergies

Contains: Gluten, Dairy, Wheat, Eggs, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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