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vikngwomn

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Posts: 6
Reply with quote  #1 

Meatball Soup

Makes 6 servings

 

1 onion chopped

3 cloves garlic minced

1 tbl. coconut oil

1 red or green bell pepper roughly chopped

2 carrots sliced

3-4 cups chicken broth

1 15oz. can organic diced tomatoes

2 tbl. chili powder

1 tsp. cumin

½ tsp. pepper

1 tsp. sea salt

dash of cayenne(optional)

1 to 1 ½ pounds ground turkey

1 egg

1 cup cooked brown rice

¼ tsp. pepper

dash of sea salt

½ tsp. cumin

10 oz. frozen peas

 

Saute onions and garlic in coconut oil in soup pot until translucent.  Add in bell pepper, carrots, broth, canned tomatoes, and spices and bring to a gentle boil. Turn down heat and simmer for 30 minutes.  Combine ground turkey in a separate bowl with remaining ingredients.  Mix with hands until ingredients are well combined (as in meatloaf consistency).  Roll meatballs approximately the size of ping pong balls and drop them right into the soup.  No need to precook them and they come out nice and soft and won’t fall apart in the soup. Turn up the heat and let the meatballs cook in the soup for 10 minutes then turn heat down and let soup simmer for 30 minutes.  Add frozen peas the last 5 minutes of cooking  Broth or water may be added to soup during cooking process if needed or desired.  Like most soups the ingredients can be varied.  Sometimes I add sliced zucchini, chopped white potatoes, frozen okra, canned green chilis, or canned corn.

deemccaffrey

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Posts: 1,159
Reply with quote  #2 
Sounds good.  My only suggestion is to make sure that the chicken broth used is a natural one and not something like Swansons, which contains many undesirable chemical additives.

Sheltons is the best type of chicken broth to use.

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Dee McCaffrey
http://www.processedfreeamerica.org
vikngwomn

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Posts: 6
Reply with quote  #3 

Thank you Dee.  I didn't specify but I do use organic as much as possible including broths, fresh produce, canned goods.  I should've been more specific with the recipe.  For those concerned with saturated fat, I reccomend using 1 egg white vs. 1 whole egg and the meatballs can be boiled in water, strained and then added to the soup.

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