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.
