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Escarole Soup with Turkey Meatballs

2 Reviews
100% would make this recipe again

Escarole, ground turkey meatballs, and rice in a chicken broth.

It's a filling soup, but not overwhelming, typical of Southern Italian cooking. It is particularly good when prepared with a homemade chicken broth.

Preparation : 15 min Cooking : 20 min
340 calories/serving
  • Can be done in advance
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

Ingredients

1 onions, finely chopped 200 g
1 sprig rosemary, fresh, finely chopped 5 g
1/4 cup olive oil 65 mL
1 escarole 400 g
5 cups chicken broth, low-sodium 1.25 L
8 tbsp rice, long grain 90 g
2 green onions/scallions, finely chopped
1 eggs size large
220 g ground turkey
2 cloves garlic, minced then mashed
1 tbsp lemon juice, freshly squeezed 1/2 lemon
salt [optional]
ground pepper to taste [optional]

Method

Make the soup

Finely chop the onion and the fresh rosemary leaves (removed from the stem). Wash the escarole, spin-dry, then cut it crosswise into 1 cm strips. Set aside.

Heat half of the oil in a large saucepan over moderate heat. Add the onion and rosemary, then cook, with stirring, until the onion is softened, about 5 min. Add the escarole, stir to coat it with oil, then cover and cook 2 min. Pour in the broth, then bring to a boil. Stir in the rice, then reduce the heat and simmer, covered, until al dente, about 15 min.

Make the meatballs

While the soup simmers, mince the scallions, then put them in a bowl. Add the egg and ground meat. Season with salt and pepper, then combine well. Form the mixture into meatballs about 2 cm in diameter (about 4 meatballs per serving).

Heat the remaining oil in a skillet over medium-high heat until hot but not smoking. Add the meatballs, then sauté until they are golden-brown on all sides, about 5-6 min.

Finish the soup

Transfer the meatballs to the soup, cover, then simmer 5 min.

Mince, then mash the garlic, stir it into the soup, then pour in the lemon juice. Adjust the seasoning, then serve the soup into pasta bowls.

Remarks

The components (broth and browned meatballs) may be prepared in advance. However, it's best to do the final combination at the last minute: the soup will loose its light texture if allowed to sit with the rice and meatballs for too long.

Nutrition Facts Table

per 1 Serving (520g)

Amount

% Daily Value

Calories

340

Fat

16 g

25 %

Saturated 3.3 g
+ Trans 0 g

16 %

Cholesterol

80 mg

Sodium

140 mg

6 %

Carbohydrate

29 g

10 %

Fibre

4 g

16 %

Sugars

3 g

Protein

21 g

Vitamin A

22 %

Vitamin C

20 %

Calcium

9 %

Iron

20 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : ¾ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Source of  :
Calcium, Fibre, Vitamin B1, Vitamin C, Vitamin D
Good source of  :
Copper, Iron, Magnesium, Phosphorus, Vitamin A, Vitamin B2, Vitamin B6, Vitamin E
Excellent source of  :
Folacin, Manganese, Niacin, Pantothenic Acid, Potassium, Selenium, Vitamin B12, Vitamin K, Zinc
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables 1
Meat and Alternatives 1 ½
Fats 2

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Poultry | Main courses/Entrées | Soups | High Iron | Kosher | Halal | Diabetes-friendly | Italian