Healthy Italian Wedding Soup Recipe with Cauliflower Rice
Soup So Good You'll Wanna Marry It
Italian wedding soup is souper delicious, but those tiny pearls of pasta and bite-sized balls of meat can add up to a hefty nutritional price tag. Well, not here! We replaced pasta with riced cauliflower and made some super-lean meatballs. The result? A low-calorie flavor-fest you'll flip for...
Italian Wedding Soup with Cauliflower Rice
1/10th of recipe (about 1 1/3 cups): 108 calories, 2.5g total fat (1g sat. fat), 677mg sodium, 8g carbs, 2g fiber, 3.5g sugars, 12.5g protein
Prep:
25 minutes
Cook:
45 minutes
Ingredients:
Soup
10 cups reduced-sodium chicken broth
2 cups roughly chopped cauliflower (or HG Alternative)
2 cups chopped carrots
1 cup chopped celery
1 cup chopped onion
6 cups chopped spinach leaves
Meatballs
1 lb. raw extra-lean ground beef (4% fat or less)
1/2 cup finely chopped onion
1/3 cup egg whites (about 3 large eggs' worth)
1 tsp. dried parsley
1 tsp. chopped garlic
1/4 tsp. each salt and black pepper
Directions:
Add 4 cups broth to an extra-large nonstick pot. Bring to a boil.
Meanwhile, in a large bowl, combine all meatball ingredients. Evenly form into 30 meatballs, each about 1 inch in diameter.
Carefully add meatballs to the pot, and return to a boil.
Reduce to a simmer. Cook for 5 minutes, or until meatballs are cooked through.
Meanwhile, pulse cauliflower in a blender until reduced to rice-sized pieces.
Carefully add remaining 6 cups broth to the pot. Add carrots, celery, and onion. Return to a boil.
Reduce heat to low. Add cauliflower rice. Stirring occasionally, cook until cauliflower rice is tender and all other veggies have softened, about 8 minutes.
Add spinach, and stir until wilted.
MAKES 10 SERVINGS
HG Alternative: Instead of blending 2 cups of roughly chopped cauliflower into rice-sized pieces, use 1 3/4 cups of premade cauliflower rice or crumbles, like the kinds by Trader Joe's and Green Giant.
HG Tip: Freeze leftovers in single servings! Divide soup into microwave-safe containers. Once cool, cover and freeze. Reheat in the microwave or in a small nonstick pot.
Chew on this:
Oooh, do you smell that? Today is April 19th, National Garlic Day. Time for some Great Garlic Miracle Mashies.
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