Hearty Meat, Veg, and Castellane Soup
(0 votes)
(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
955
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 955 cal. | (45 %) | ||
| Protein | 54 g | (55 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 97 g | (65 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.4 g | (38 %) |
more nutritional values
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 69.7 μg | (116 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 23.7 mg | (198 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 165 μg | (55 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 15 μg | (33 %) | ||
| Vitamin B₁₂ | 7.4 μg | (247 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,437 mg | (36 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 137 mg | (46 %) | ||
| Iron | 7.1 mg | (47 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 10.8 mg | (135 %) | ||
| Saturated fatty acids | 17.5 g | |||
| Uric acid | 331 mg | |||
| Cholesterol | 178 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the meatballs
- 2 slices stale Bread
- 5 Tbsps cream (at least 30% fat)
- 2 ⅔ cups ground Meat
- 1 large egg
- 1 garlic clove (finely chopped)
- 1 Tbsp parsley (chopped)
- ½ Tbsp rosemary (chopped)
- lemon zest
- breadcrumbs (as required)
- 2 Tbsps butter
- For the soup
- 1 large onion (diced)
- 1 Tbsp sunflower oil
- 1 ½ cups Leeks (halved and sliced)
- 1 cup carrots (sliced)
- ⅔ cup Zucchini (sliced)
- 3 ½ cups vegetable stock
- 4 cups Pasta (e. g. Castellane)
- ground Nutmeg
- 1 Tbsp parsley (chopped)
Preparation steps
1.
To make the meatballs, soften the bread in the cream. Wring out well and mix together with the meat, egg, garlic, parsley, rosemary and the lemon zest. If the mixture is too soft add some breadcrumbs. Season with salt and ground black pepper and shaped into a pliable dough. Shape into small balls.
2.
Heat the butter in a pan and fry the meatballs on all sides for around 3 min. Remove from the pan and pat dry with kitchen paper.
3.
To make the soup, fry the onion in the oil. Add the vegetables and fry together for around 3 min. Quench with the vegetable stock and cook for around 10 min.
4.
Cook the pasta in salt water until al dente. Drain and set aside.
5.
Add the meatballs to the soup and cook on a low heat for around 10 min. Add the pasta and season with salt, ground black pepper and nutmeg. Serve in deep plates garnished with chopped parsley.
