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Meatball Soup

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Meatball Soup
En Español

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Recipe Total Cost
  • Makes: 4 servings

Mixed vegetables, meatballs, and brown rice make a delicious and hearty soup that will warm you up on a cold winter night.

Ingredients

  • 6 cup water
  • 1/3 cup brown rice
  • 3 bouillon cubes (low-sodium chicken or beef flavored, or 1 tablespoon low-sodium bouillon powder)
  • 4 tablespoon oregano (fresh, finely chopped)
  • 8 ounce ground beef (90% lean, or turkey or chicken)
  • 1 tomato (finely chopped)
  • 1/2 onion (peeled and finely chopped)
  • 1 egg (large)
  • 1/2 teaspoon salt
  • 2 cup vegetable mix (chopped, fresh, carrots, celery, and broccoli)

Directions

1. In a large pot, combine water, rice, bouillon cubes, and oregano. Bring to a boil over high heat. Stir to dissolve bouillon. Reduce heat to low and simmer.

2. Meanwhile, in a large bowl, mix ground meat, tomato, onion, egg, and salt. Form into 12 large meatballs.

3. Add meatballs to broth mixture and simmer 30 minutes.

4. Add vegetables. Cook 10 to 15 minutes or until meatballs are cooked
and rice and vegetables are tender. Serve hot.

Source: California Champions for Change, Lunch Recipes
California Department of Public Health, Network for a Healthy California

Nutrition Information

Serving Size: 1/2 cup broth mixture and 3 large meatballs (545g)
Nutrients Amount
Calories 248
Total Fat 7 g
Saturated Fat 2 g
Cholesterol 82 mg
Sodium 424 mg
Total Carbohydrate 27 g
Dietary Fiber 6 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 0 mcg
Calcium 76 mg
Iron 3 mg
Potassium 460 mg
N/A - data is not available
Nutrients Amount
Calories 248
Total Fat 7 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 7 mg
Cholesterol 82 mg
Total Carbohydrate 27 g
Dietary Fiber 6 g
Total Sugars 5 g
Added Sugars 0 g
Protein 17 g
Minerals
Calcium 76 mg
Potassium 460 mg
Sodium 424 mg
Copper 237 mcg
Iron 3 mg
Magnesium 66 mg
Phosphorus 225 mg
Selenium 19 mcg
Zinc 4 mg
Vitamins
Vitamin A 228 mcg RAE
Vitamin B6 0 mg
Vitamin B12 1 mcg
Vitamin C 8 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 31 mcg
Folate 38 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 4 mg
Choline 105 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Grains
1/2 ounces
Protein Foods
1 3/4 ounces

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