Texan Meat Ball Soup
North or south of the Rio Grande, this soup hits the spot!
- Prep: 15 min
- Cooking: 45 min
Ingredients
- Meat balls
- 10 oz (300 g) lean ground beef
- 1/2 cup (125 mL) cooked rice
- 1 onion chopped
- 1 garlic clove chopped
- Salt and pepper to taste
- Soup
- 1 chopped onion
- 1 green bell pepper trimmed and diced
- 1 zucchini cut in 2 lengthwise and sliced
- 2 tbsp (30 mL) butter
- 5 cups (1.25 L) vegetable broth
- 1 can (19 oz/540 mL) tomatoes
- 1 can (19 oz/540 mL) black beans drained
- 2 tsp (10 mL) chili powder
- 1/2 tsp (2 mL) ground cumin
- 1/2 tsp (2 mL) ground coriander
- 2 bay leaves
- A dash of hot pepper sauce
- Fresh coriander
- Sour cream
- Shredded Canadian Marble Cheddar cheese
- Salt and pepper to taste
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Preparation
Meat balls
In bowl, mix beef, rice, 1 onion and garlic. Season to taste with salt and pepper. Shape mixture into small balls, frequently soaking your hands in water. Set aside.
Soup
In large saucepan, sauté meat balls, remaining onion, green bell pepper and zucchini in butter for 7 to 8 minutes. Stir in broth, tomatoes and black beans. Season with salt and pepper to taste. Add spices and a dash of hot pepper sauce. Bring to boil. Reduce heat, cover and simmer for 45 minutes.
Serve in soup bowls and garnish with fresh coriander and 1 tbsp (15 mL) sour cream. Top with Marble Cheddar cheese. Serve with nachos.
Tips
The quantities of spices recommended here are intended for more Northern tastes, but don't be afraid to increase the amount for some extra kick.
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Nutritional information
Per serving| Energy: | 369 Calories |
| Protein: | 24 g |
| Carbohydrate: | 32 g |
| Fat: | 18 g |
| Fibre: | 8 g |
| Sodium: | 196 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 14 % / 152 mg |
| Vitamin B12: | 70 % |
| Folate: | 60 % |
| Vitamin C: | 55 % |
| Zinc: | 42 % |
