Food for Thought: Out of this world spinach and meatball soup

(NC) This veggie-packed meatball soup is technically for kids, but you’ll be tempted to sneak a bowl for yourself. “There is no age restriction on good taste, even if it comes in the form of a UFO-shaped noodle,” says Samara Foisy, registered dietitian for President’s Choice. “This is one of my favourite recipes since the pasta is also high in fibre and a source of protein.”

Passata, a simple tomato purée, gives the broth a subtle sweet tomato flavour without being too overwhelming for picky eaters. If you can’t find it, purée one cup of no-salt-added diced tomatoes in a blender or food processor instead. Serve with a side salad for a balanced meal your kids will ask for again and again.

Spinach and meatball soup with outer space pasta

Prep time: 15 minutes

Cook time: 20 minutes

Serves: 6

Ingredients:

• 2 tsp olive oil

• 1 leek (white and light green parts only), chopped

• 1 carrot, diced

• 1 stalk celery, diced

• 1 zucchini, diced

• 1 900 ml package no-salt-added beef broth

• 1 cup bottled strained tomatoes (passata)

• 1 cup President’s Choice Blue Menu Outer Space Pasta

• 24 frozen low-fat meatballs

• 1 cup packed baby spinach, coarsely chopped

• 1/4 tsp each salt and freshly ground black pepper

Directions:

1. Heat oil in large saucepan over medium heat. Add leek, carrot, celery and zucchini. Cook while stirring occasionally until beginning to soften, about 5 minutes.

2. Add broth and passata; bring to a boil. Add pasta; stir occasionally until liquid returns to a boil. Reduce heat to a simmer; cook 5 minutes.

3. Stir in frozen meatballs; return to a simmer. Cook, stirring occasionally, until meatballs are heated through and pasta is tender but firm; about 7 to 9 minutes.

4. Stir in spinach, salt and pepper; cook until spinach is wilted, about one minute.

Chef’s tip: Substitute a quarter cup frozen chopped spinach for fresh spinach, if that’s what you have on hand.

Nutritional information per serving: Calories 220; fat 7g (3g of which is saturated); sodium 450mg; carbohydrates 25g; fibre 4g; sugars 5g; protein 15g.

www.newscanada.com

Print Friendly, PDF & Email

Comments

comments

About admin 6744 Articles
The Morinville News is an online daily and bi-weekly print publication serving Morinville and surrounding area. Our print publication is distributed on the first, third and fifth Wednesday. You can also follow us online on Twitter @MorinvilleNews and on Facebook at Facebook.com/MorinvilleNews

Be the first to comment

Leave a Reply