Description
This Healthy Meatballs Soup recipe features tender, baked lean beef meatballs simmered in a flavorful vegetable and tomato broth. Packed with wholesome ingredients like carrots, celery, potatoes, and cherry tomatoes, this comforting soup is perfect for a nutritious family meal. It balances hearty protein and fresh vegetables, making it an ideal option for a healthy, satisfying dish.
Ingredients
Units
Scale
Meatballs
- 1 lb extra-lean ground beef (organic and grass-fed recommended)
- 1/4 cup seasoned whole wheat breadcrumbs (or gluten-free breadcrumbs/almond flour)
- 1/4 cup grated parmesan cheese (optional)
- 1/4 cup finely chopped parsley
- 1 large egg
- 1/2 cup chopped red onion
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp dried basil
- Salt and freshly ground black pepper to taste
Soup
- 2 tsp olive oil
- 3/4 cup chopped red onion
- 1 cup diced celery
- 3/4 cup diced carrots
- 3/4 cup diced cherry tomatoes
- 2 cups diced potato
- 1/2 cup sugar-free tomato sauce (suitable for Whole30)
- 6 cups organic reduced sodium chicken broth
- 1 tsp garlic powder
- 1 tsp paprika (optional)
- 1 tsp Italian seasoning
- 1/2 tsp freshly ground black pepper
- 1 tsp kosher salt
- 2 bay leaves
- 1 tsp chopped fresh Italian parsley for garnish
- Grated parmesan cheese for garnish (optional)
Instructions
- Prepare Oven and Baking Sheet: Preheat your oven to 400°F (200°C). Line a baking sheet with aluminum foil, then cover with parchment paper. Place a cooling rack on top of the baking sheet. Set aside for assembling the meatballs.
- Make Meatballs Mixture: In a large bowl, combine ground beef, breadcrumbs, parmesan cheese (if using), chopped parsley, chopped red onion, garlic powder, onion powder, dried basil, salt, and black pepper. Use your hands to thoroughly mix all the ingredients together until well incorporated.
- Form Meatballs: Roll the meat mixture into uniform-sized meatballs, ideally using a cookie scoop to ensure consistency. Place each meatball on the prepared cooling rack over the baking sheet to allow even cooking.
- Bake Meatballs: Bake the meatballs in the preheated oven for about 15-20 minutes until cooked through and lightly browned. Once done, remove from oven and set aside.
- Sauté Vegetables: In a large pot, heat olive oil over high heat until hot, then reduce to medium. Add chopped onion, carrots, and celery, and sauté for 5-7 minutes until vegetables start to soften and release their aromas.
- Add Remaining Soup Ingredients: Stir in diced cherry tomatoes, potatoes, sugar-free tomato sauce, chicken broth, garlic powder, paprika, Italian seasoning, salt, black pepper, and bay leaves. Bring the mixture to a boil, then reduce heat to a simmer, covering partially, and cook for 10-15 minutes to allow flavors to meld and potatoes to become tender.
- Add Meatballs to Soup: Remove bay leaves from the pot, gently drop the baked meatballs into the soup. Continue to simmer the soup for an additional 10 minutes to ensure meatballs are heated through and flavors combine.
- Garnish and Serve: Ladle the soup into bowls and garnish with freshly chopped Italian parsley and grated parmesan cheese if desired. Serve hot for a nutritious and comforting meal.
Notes
- Do not overpack the meatballs to prevent them from becoming dense and tough.
- Using a cookie scoop helps create evenly sized meatballs for consistent cooking.
- Prefer low sodium chicken broth to control the salt level in your soup.
- Store leftover soup in an airtight container in the refrigerator for up to 5 days.
- Reheat the soup either in the microwave or on the stovetop until hot before serving.
- Freeze the soup for up to 3 months, leaving some space in the container for expansion.
- You can freeze the meatballs and soup separately or together according to your convenience.
Nutrition
- Serving Size: 1 bowl (approx. 1 1/2 cups)
- Calories: 280 kcal
- Sugar: 5 g
- Sodium: 420 mg
- Fat: 9 g
- Saturated Fat: 3 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 5 g
- Protein: 30 g
- Cholesterol: 75 mg
