Escarole Soup with Turkey Meatballs

1 Reviews
100% would make this recipe again

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

It's a filling soup, but not overwhelming, typical of Southern Italian cooking.

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Preparation : 15 min Cooking : 20 min
380 calories/serving
This recipe is reserved to subscribers to Premium and VIP

Ingredients

1/2 fennels, finely chopped 170 g
1 sprig rosemary, fresh, finely chopped 5 g
1/4 cup olive oil 65 mL
1 escarole 400 g
5 cups Allergen-Free Vegetable Broth 1.25 L
1/2 cup rice, long grain 90 g
1 tbsp nutritional yeast 9 g
1 eggs size large
220 g ground turkey, or ground chicken
2 tbsp chives, fresh, finely chopped 6 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp lemon juice, freshly squeezed 1/2 lemon

Method

Make the soup

Finely chop the fennel 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 fennel and rosemary, then cook, with stirring, until the fennel 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, put in a bowl the egg, nutritional yeast, ground meat and chives. 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.

Pour in the lemon juice into the soup. Adjust the seasoning, then serve the soup into pasta bowls.

Observations

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.

This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (240 g)

Amount

% Daily Value

Calories

380

Fat

22 g

33 %

Saturated 3.8 g
+ Trans 0 g

19 %

Cholesterol

90 mg

Sodium

510 mg

21 %

Carbohydrate

30 g

10 %

Fibre

7 g

26 %

Sugars

3 g

Net Carbs

23 g

Protein

17 g

Vitamin A

156 %

Vitamin C

41 %

Calcium

11 %

Iron

22 %

Claims

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

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 4

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Reviews

1 Reviews (0 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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PKenny
january 25, 2017 | I would make this recipe again

I used spinach instead of escarole.

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