A wholesome, filling, nutritious & low carb meal with garlicky home-made meatballs. You can use mince of any description; quorn, lamb, beef or pork. Any pasta shape will do. Blended cannellini or butter beans is used to naturally thicken the soup.
Serves 4
Preparation time: 35 mins
Cooking time: approx. 45 mins
Ingredients:
400g can of cannellini or butter beans
1 litre of vegetable stock (I use organic bouillon powder)
1 tbsp rapeseed oil or coconut oil
2 medium onions
2 garlic cloves
1 red chilli
2 celery sticks, finely chopped
1.5tbsp tomato purée
250g pasta shapes
small handful of basil leaves, torn
Meatballs
1 slice of rye bread
60ml milk
350g lean minced lamb, beef or pork or quorn
2 plump garlic cloves, crushed
1 red onion, finely chopped
3 tbsp chopped fresh parsley
1 egg, beaten
1 tbsp rapeseed oil or coconut oil
Meatballs
In a bowl break up a slice of rye bread into crumbs. Add milk & soak for approximately 5 mins. Add the mince, crushed garlic , chopped red onion& fresh parsley. Season well & mix thoroughly. Using a teaspoon, shape mince mixture into small balls.
Brown the balls in batches in a shallow frying pan using coconut oil or rapeseed oil for about 6-8 mins. Set aside.
Soup
Blend cannellini or butter beans with little of the vegetable stock using a blender to form a smooth paste. (I use organic bouillon powder as it has a superior taste, blends well, is gluten-free & suitable for vegans). Set aside.
Melt a little coconut oil in a large pan & gently fry chopped onion, leek, garlic, chilli, celery, carrot & sweet potato for about 5 mins. Cover simmer for a further 5 mins.
Stir in 1 tbsp of tomato puree & the rest of the vegetable stock. Then stir in the bean puree. Bring the soup to the boil for about 10 mins.
Add your pasta shape of choice. These can be wholemeal or gluten free shapes (as shown in the main picture). Add meatballs & fresh basil & cook for a further 5-6 mins.
Serve. Delicious served with grated parmesan & a sprinkle of ground flaxseed for an extra nutrient boost.
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