Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Tomato Soup with Meatballs
- Ingredients
- 150 grams Parmesan
- 150 grams Quark
- 5 Tbsps Oats (about 40 grams)
- 250 grams Ground beef
- 1 Tbsp soy sauce
- 2 Tbsps olive oil
- 2 Tbsps Whole wheat flour
- 250 milliliters Vegetable broth
- 1 kilogram pureed Tomatoes (box or carton)
- 250 milliliters Orange juice
- salt
- peppers
- 1 bunch Basil
- 250 milliliters
- 10 small Whole wheat buns (each about 30 grams)
Grate Parmesan cheese and place about 100 grams (about 3 1/2 ounces) in a bowl. Add quark, oats, beef and soy sauce and knead with a hand mixer to form a dough.
Heat oil in a pot, add flour and sauté, stirring briefly with a whisk. Pour in broth while stirring.
Stir in tomatoes and orange juice, season with salt and pepper and bring to a boil.
Meanwhile, use moistened hands to form about 30 miniature balls from the meat mixture.
Add meatballs to tomato soup and simmer, covered, over low heat for about 5 minutes. Rinse basil, shake dry, pluck leaves and chop coarsely.
Heat milk, froth with a frother or whisk and stir into soup.
Garnish tomato soup with basil and remaining Parmesan cheese and serve with bread.
(Percentage of daily recommendation)
| Calorie | 273 cal. | (13 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
Healthy, because
The cell protection substance lycopene from tomatoes is particularly readily available in cooked, pureed form. In addition to eating pleasure, the balls offer satiating protein; their iron is better absorbed by the vitamin C of orange juice.
Even smarter
The wholemeal rolls turn the soup into a full meal. If you like, you can cook 300 grams of rice instead and add it to the tomato soup.