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Diabetes Forecast

The Healthy Living Magazine

Chickpea Soup With Mini Meatballs

Per Serving

Chickpea Soup With Mini Meatballs

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
1scallion
salt and pepper to taste

Directions

  1. 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.
  2. Add in the chickpeas, broth, and tomatoes, and bring to a boil. Lower the heat, and simmer for 25 minutes.
  3. 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.
  4. Add the meatballs to the soup, and season well with salt and pepper.
 
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