- 45 mins
- 60 mins
Ingredients
- Garnish with:
- 1 tablespoon olive oil
- 2 eggs
- 1 1/2 cups chopped Onions
- 3 cloves of Garlic, minced
- 2 teaspoons Dried Oregano
- 1 1/2 teaspoons Ground Coriander
- 1 teaspoon Ground Cumin
- 1 teaspoon dried Red Pepper flakes
- 1/2 cup Sweet Red Pepper, diced
- 1/2 cup Sweet Yellow Pepper, diced
- 8 cups low fat Beef or Chicken Broth, no salt added
- 1 28 oz. can San Marzano Tomatoes with juice
- 1 to 2 teaspoons seeded, minced fresh Jalapeño Pepper
- 1/2 teaspoon Black Pepper
- 1/4 teaspoon Sea Salt
- 1 lb. ground turkey or chicken OR
- (1/2 pound Ground Beef, 95% lean and 1/2 pound Ground Pork)
- 1/4 cup raw Basmati Rice, white
- 1/2 teaspoon salt (optional)
- 1/2 cup chopped scallion plus tops
- 1/2 cup Cilantro leaves, fresh
- Avocado slices (optional)
Preparation
Step 1
In an 8-quart soup or saucepan, add the oil, the onion, garlic, red and yellow peppers and ground cumin, and sauté stirring frequently, until the onion is golden, about 5 to 7 minutes.
Add the beef broth, tomatoes with their juice, dried oregano, 1 teaspoon of the coriander, ½ to 1 teaspoon of the jalapeño pepper, dried red pepper flakes, and ¼ teaspoon of the black pepper. Increase the heat to high and bring to a boil. Reduce the heat to low and simmer, partially covered, for 20 minutes.
Meanwhile, in a large bowl, combine the ground meat, rice, eggs, sea salt, remaining ½ teaspoon coriander, ½ to 1 teaspoon jalapeño pepper, and ¼ teaspoon black pepper. Knead the ingredients together with your hands and then beat with a wooden spoon until the mixture is well mixed. Shape the meatballs by scooping up a tablespoon of the mixture and rolling them into balls.
Drop the meatballs into the simmering soup and stir gently to separate them. Partially cover and simmer the soup for another 30 minutes, stirring occasionally. There will be a lot of meatballs!
Serve soup hot with a garnish of scallions, cilantro leaves and avocado slices.
NUTRITION: (Including 1/4 avocado for each two-bowl serving)
Calories 229.3
Total Fat 11.1 g
Saturated Fat 2.6 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.3 g
Cholesterol 101.3 mg
Sodium 1,671.1 mg
Potassium 355.3 mg
Total Carbohydrate 16.5 g
Dietary Fiber 3.6 g
Sugars 3.5 g
Protein 17.0 g