Chickpea Soup With Mini Meatballs
Per ServingChickpea Soup With Mini Meatballs |
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Makes: 6 | ||
Serving Size: 1 1/2 cups | ||
Calories | 260 | |
Fat | 7 | g |
Saturated Fat | 1.6 | g |
Trans Fat | 0.1 | g |
Carbohydrate | 34 | g |
Fiber | 9 | g |
Sugars | 9 | g |
Cholesterol | 25 | mg |
Sodium | 605 mg (without added salt) | |
Protein | 18 | g |
Choices: Starch 1.5, Vegetable 2, Lean meat 1, Fat 1 |
- Makes: 6
- Serving Size: 1 1/2 cups
- Preparation Time: 20 minutes
- Cooking Time: 45 minutes
Ingredients
2 | tsp. | olive oil |
1 | large | carrot, diced |
1 | large | onion, diced |
2 | celery stalks, diced | |
2 | garlic cloves, minced | |
2 | tsp. | dried rosemary |
2 | cans | (15 oz. each) chickpeas, drained and rinsed |
3 1/2 | cups | low-fat, reduced-sodium chicken broth |
1 | can | (14.5 oz.) diced tomatoes |
Salt and pepper to taste* | ||
Mini Meatballs | ||
1/2 | lb. | lean (93%) ground beef |
2 1/2 | Tbsp. | plain dry bread crumbs |
2 | Tbsp. | cold water |
1 | garlic clove, minced |
1 | scallion | |
salt and pepper to taste |
Directions
- Heat the oil in a large pot over medium heat. Reduce the heat to medium low. Add the carrot, onion, and celery, and sauté for 7 to 8 minutes. Add the garlic and rosemary, and sauté for 2 minutes.
- Add in the chickpeas, broth, and tomatoes, and bring to a boil. Lower the heat, and simmer for 25 minutes.
- Meanwhile, make the meatballs. Combine all the meatball ingredients in a medium bowl, and form into small meatballs, about 1 Tbsp. each. Coat a large nonstick skillet with cooking spray over medium-high heat. Add the meatballs and sauté on all sides for 4 to 5 minutes, or until cooked through.
- Add the meatballs to the soup, and season well with salt and pepper.