Mini Meatball Minestrone

Dairy Free
Health score
23%
Mini Meatball Minestrone
65 min.
8
234kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 15 ounce chickpeas rinsed drained canned (garbanzo beans)
  • 14.5 ounce canned tomatoes diced with basil, garlic, and oregano canned
  • 0.8 cup carrots sliced ()
  • 0.8 cup celery sliced ()
  • tablespoons breadcrumbs dry
  • cup cooking wine dry red
  • large eggs lightly beaten
  • 0.3 cup basil fresh chopped
  • tablespoon basil fresh chopped
  •  garlic cloves minced
  • pound pd of ground turkey 
  • 0.3 teaspoon kosher salt 
  • 32 ounce lower-sodium beef broth 
  • tablespoon olive oil 
  • cups onion diced
  • 0.8 cup parsnips cubed ()
  • cups swiss chard chopped

Equipment

  • bowl
  • ladle
  • dutch oven

Directions

  1. To prepare soup, heat a large Dutch oven over medium-high heat.
  2. Add oil; swirl to coat.
  3. Add onion and next 4 ingredients (through garlic); saut 6 minutes or until vegetables are tender.
  4. Add chard; saut 1 minute or until wilted. Stir in wine and next 4 ingredients (through tomatoes). Bring to a boil; reduce heat and simmer 10 minutes.
  5. To prepare meatballs, combine turkey and next 6 ingredients (through egg) in a bowl. Shape meat mixture by tablespoonfuls into 30 meatballs.
  6. Add meatballs and chickpeas to soup. Bring to a boil over medium-high heat. Cover and cook 12 minutes or until meatballs are done.
  7. Remove from heat; stir in 1/4 cup basil.
  8. Ladle soup into bowls, and sprinkle evenly with Parmesan cheese, if desired.
  9. Tip: If your family loves this recipe as much as ours does, make a double batch on the weekend, and use it all week long.
  10. Kids Can Help: With clean hands, kids can help make the meatballs.

Nutrition Facts

Calories234kcal
Protein38.36%
Fat20.4%
Carbs41.24%

Properties

Glycemic Index
58.77
Glycemic Load
5.28
Inflammation Score
-9
Nutrition Score
23.042173675869%

Flavonoids

Petunidin
1mg
Delphinidin
1.25mg
Malvidin
7.87mg
Peonidin
0.56mg
Catechin
2.51mg
Epicatechin
3.2mg
Apigenin
0.28mg
Luteolin
0.13mg
Isorhamnetin
2.01mg
Kaempferol
1.1mg
Myricetin
0.53mg
Quercetin
8.79mg

Nutrients percent of daily need

Calories:233.75kcal
11.69%
Fat:4.99g
7.68%
Saturated Fat:0.93g
5.78%
Carbohydrates:22.71g
7.57%
Net Carbohydrates:17.17g
6.24%
Sugar:5.67g
6.3%
Cholesterol:54.43mg
18.14%
Sodium:609.09mg
26.48%
Alcohol:3.15g
100%
Alcohol %:0.98%
100%
Protein:21.13g
42.25%
Vitamin K:127.78µg
121.7%
Vitamin A:3093.57IU
61.87%
Vitamin B6:0.94mg
46.85%
Manganese:0.81mg
40.32%
Vitamin B3:6.81mg
34.03%
Selenium:17.48µg
24.97%
Potassium:864.12mg
24.69%
Phosphorus:241.28mg
24.13%
Fiber:5.54g
22.17%
Vitamin C:15.33mg
18.58%
Magnesium:65.51mg
16.38%
Copper:0.29mg
14.68%
Iron:2.57mg
14.29%
Folate:55.71µg
13.93%
Zinc:1.89mg
12.59%
Vitamin B1:0.18mg
11.76%
Vitamin B5:1.13mg
11.29%
Vitamin B2:0.18mg
10.66%
Vitamin E:1.57mg
10.44%
Calcium:80.2mg
8.02%
Vitamin B12:0.36µg
5.97%
Vitamin D:0.35µg
2.35%
Source:My Recipes