Description
This Healthy Meatballs Soup combines lean ground beef meatballs baked to perfection and simmered in a hearty vegetable and tomato broth. The soup features nutrient-rich vegetables like carrots, celery, potatoes, and tomatoes, flavored with Italian seasonings and fresh parsley for a comforting and wholesome meal perfect for any season.
Ingredients
Units
Scale
For the Meatballs:
- 1 lb extra-lean ground beef (organic and grass-fed recommended)
- 1/4 cup seasoned whole wheat breadcrumbs (or gluten-free breadcrumbs or almond flour)
- 1/4 cup grated parmesan cheese (optional)
- 1/4 cup parsley, finely chopped
- 1 large egg
- 1/2 cup red onion, chopped
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp dried basil
- Salt and fresh ground pepper to taste
For the Soup:
- 2 tsp olive oil
- 3/4 cup red onion, chopped
- 1 cup celery, diced
- 3/4 cup carrots, diced
- 3/4 cup cherry tomatoes, diced
- 2 cups potato, diced
- 1/2 cup tomato sauce (sugar-free for Whole30)
- 6 cups organic reduced sodium chicken broth
- 1 tsp garlic powder
- 1 tsp paprika (optional)
- 1 tsp Italian seasoning
- 1/2 tsp fresh ground black pepper
- 1 tsp kosher salt
- 2 bay leaves
- 1 tsp chopped fresh Italian parsley for garnish
Instructions
- Prepare Baking Setup: Preheat your oven to 400°F (204°C). Line a baking sheet with aluminum foil and then a layer of parchment paper on top. Place a cooling rack over this setup. This will allow the meatballs to bake evenly without sitting in grease.
- Make the Meatball Mixture: In a large bowl, combine the ground beef, seasoned breadcrumbs, grated parmesan cheese (if using), chopped parsley, chopped red onion, garlic powder, onion powder, dried basil, salt, and fresh ground pepper. Use your hands to mix everything thoroughly until combined.
- Form and Bake Meatballs: Roll the mixture into evenly sized meatballs using your hands or a cookie scoop for uniformity. Place the meatballs on the prepared baking rack. Bake in the preheated oven for about 15-20 minutes until they are cooked through with a browned exterior. Remove from oven and set aside.
- Start the Soup Base: In a large pot, heat 2 teaspoons of olive oil over high heat. When the oil is hot, reduce the heat to medium and add the chopped onion, carrots, and celery. Sauté these vegetables for 5-7 minutes until they start to soften and become fragrant.
- Add Remaining Vegetables and Broth: Add diced cherry tomatoes, potatoes, tomato sauce, chicken broth, garlic powder, paprika (if using), Italian seasoning, kosher salt, fresh ground black pepper, and bay leaves to the pot. Stir well.
- Simmer the Soup: Bring the mixture to a boil, then reduce heat to a low simmer and partially cover the pot. Let it cook for 10-15 minutes to allow the flavors to meld and the potatoes to soften.
- Add Meatballs: Remove the bay leaves from the soup. Gently drop the baked meatballs into the soup and continue cooking for another 10 minutes, or until the meatballs are thoroughly cooked and heated through.
- Garnish and Serve: Taste the soup and adjust seasoning if necessary. Garnish with chopped fresh Italian parsley and additional grated parmesan cheese if desired. Serve hot for a comforting meal.
Notes
- Avoid overpacking the meatball mixture to keep meatballs tender, not dense.
- Using a cookie scoop ensures meatballs are uniform in size for even cooking.
- Opt for low sodium broth to better control the salt levels in the soup.
- Store leftovers in an airtight container in the fridge for up to 5 days.
- Reheat leftovers on the stovetop or in the microwave until piping hot.
- Freeze the soup for up to 3 months. Leave expansion space in containers and you may freeze meatballs separately or already in the soup.
Nutrition
- Serving Size: 1 bowl (approx. 1 1/2 cups)
- Calories: 280 kcal
- Sugar: 5 g
- Sodium: 550 mg
- Fat: 10 g
- Saturated Fat: 3.5 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 4 g
- Protein: 23 g
- Cholesterol: 70 mg
