Meatball Minestrone Soup
Author: 
Serves: 8
 
Ingredients
Soup Ingredients
  • 1 teaspoon coconut oil (refined)
  • 3 slices Canadian bacon (diced small)
  • 1 whole onion (large, diced small)
  • 2 whole carrots (large, diced small)
  • 2 whole celery ribs (diced small)
  • 1 tablespoon oregano (dried, organic)
  • ½ teaspoon red pepper flakes (organic)
  • ¼ teaspoon THM Himalayan High Mineral Salt
  • 28 ounces crushed tomatoes (canned)
  • 4 cups beef stock (low sodium or homemade broth)
  • 2 cups water
  • 11 ounces spinach leaf (baby, organic)
  • 1 whole zucchini (small, diced small)
  • 15½ ounces garbanzo beans, canned (drained and rinsed)
  • 15½ ounces kidney beans, canned (drained and rinsed)
  • 3 tablespoons parsley (dried, organic)
  • 2 teaspoons basil leaf (dried, organic)
Meatball Ingredients
  • 1 pound ground beef, extra lean (96% lean)
  • ¼ cup oatmeal (slightly ground)
  • ¼ cup egg white
  • ⅛ teaspoon garlic powder
  • 2 teaspoons parsley (dried, organic)
Instructions
  1. Dice or chop the Canadian bacon, set aside. Dice/chop the onion, carrots and celery, set aside. Dice your zucchini, and set aside.
  2. Heat oil in a large kettle or pot (6 quart or larger) over medium high heat, add oil, then add diced/chopped Canadian bacon, saute for 2 minutes, stirring constantly.
  3. Reduce heat to medium and add the onion, carrots, celery, oregano, red pepper flakes, salt, and ground pepper. Cook, stirring often until the vegetables are softened and lightly browned, about 10 minutes.
  4. While your veggies are softening, place your 97% lean ground beef in a mixing bowl and break up. Add the ground oatmeal, organic garlic powder, chopped parsley and egg white. Mix all the ingredients using either a fork or your hands. Using a tablespoon size portion shape into 24 small meatballs, set aside.
  5. Add the minced garlic to the vegetables and allow to saute for about 30 seconds or until fragrant. Gradually pour in the beef broth, scrape and stir to de-glaze the pan.
  6. Add your tomatoes. (If using plum tomatoes crush with your hands as you add them to the pot.) Add water and bring to a gentle boil.
  7. Reduce heat to a simmer; add spinach, diced zucchini, kidney beans, chick peas and meatballs. Let simmer about 20-25 minutes.
  8. Gently stir in the parsley and basil. Simmer a couple more minutes until the herbs have released their flavor and serve.
Nutrition Information
Calories: 336 Fat: 12g Carbohydrates: 35g Sodium: 793mg Fiber: 9g Protein: 23g Cholesterol: 44mg
Recipe by The Healthy Milestone at https://www.thehealthymilestone.com/meatball-minestrone-soup-thm-e/