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How to Make Meatball Minestrone
Meatball minestrone is a hearty soup. This recipe can be doubled easily. If you have time, make extra and freeze it for another quick meal! If you can’t find low sodium navy beans, use low sodium cannellini beans instead.
15 min prep time
20 min cook time
4servings
1 oz beef + 1 1/4 cups vegetables and broth + 1/3 cup pasta
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Step-By-Step Instructions:
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Mix fennel seeds, oregano and 1/2 tsp pepper into ground beef. Roll into meatballs about 1 inch diameter to make 8 meatballs.
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Heat a nonstick saucepan over medium-high heat. Spray with nonstick cooking spray. Brown meatballs on all sides, about 5 minutes. Remove to a plate.
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Add onion and celery to the saucepan. Sauté 3 minutes, without browning the vegetables, stirring once or twice. Add the garlic and sauté for an additional minute. Add the diced tomatoes, chicken broth and water. Bring to a boil.
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Add pasta and meatballs and cook gently for 8-9 minutes, stirring once to make sure the pasta rolls freely in the liquid. Add spinach and beans.
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Lower heat to medium and return meatballs to the soup and cook to heat through, about 2 minutes. Add 1/8 tsp each of salt and pepper.
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Serve in 4 large soup bowls with parmesan cheese sprinkled on top.
Nutrition facts
4 Servings
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Serving Size
1 oz beef + 1 1/4 cups vegetables and broth + 1/3 cup pasta
- Amount per serving Calories 190
- % Daily value*
-
Total Fat
3g
4%
- Saturated Fat 1g 5%
- Trans Fats 0g
- Cholesterol 20mg 7%
- Sodium 150mg 7%
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Total Carbohydrate
28g
10%
- Dietary Fiber 8g 29%
- Total Sugars 6g
- Added Sugars 0g 0%
- Protein 12g
- Potassium 800mg 17%
Ingredients
fennel seeds
2 tsp
dried oregano (dried)
1 tsp
ground black pepper (divided use)
1/2 tsp + 1/8 tsp
lean ground beef (95% fat-free)
1/4 lbs
nonstick cooking spray
1 spray, 0.25g
yellow onion (sliced)
1 cup
celery (sliced)
1 cup
garlic (minced)
2 tsp
canned tomatoes (low-sodium, no-sugar-added, diced, drained)
2 cup
low sodium chicken broth (fat-free, low-sodium)
3/4 cup
water
3 cup
whole-wheat spaghetti or linguine (broken into small pieces (2 ounces))
1/2 cup
ready-to-eat spinach (washed)
1 package, about 4 cups
canned, low sodium, small navy beans (drained and rinsed)
1/2 cup
Kosher Salt
1/8 tsp
Parmesan cheese (freshly grated)
1 tbsp
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