Yield: 11 cups
6 cups water
1 tablespoon beef bouillon granules
2 teaspoons ground paprika
1 1/4 teaspoons dried oregano
1 1/4 cups chopped yellow onion, divided
1 1/4 cups diced carrots, divided
14 1/2-ounce can diced tomatoes with roasted garlic
1 1/2 cups diced Yukon Gold potatoes
2 cups fresh or frozen cut green beans or diced zucchini
Grated Parmesan cheese (optional)
MEATBALLS
1 pound 95% lean ground beef
1/3 cup whole wheat couscous
1/4 cup finely chopped fresh cilantro or parsley (or 4 teaspoons dried)
scant 1/2 teaspoon salt
1 teaspoon ground cumin
1/4 teaspoon ground black pepper
3 tablespoons fat-free egg substitute
1. To
make the meatballs, combine all of the meatball ingredients and mix
well (a potato masher works well for mixing). Shape the meat mixture
into 1-inch balls and set aside.
2.
Combine the water, bouillon granules, paprika, oregano, and half of the
onions and carrots in a 4-quart pot, and bring to a boil. Reduce the
heat to low, cover, and simmer for 10 minutes, or until the vegetables
soften.
3. Add
the undrained tomatoes to the pot, and use an immersion blender to
puree the mixture until smooth (or blend the soup, 2 cups at a time, at
low speed in a regular blender and return to the pot). Stir in the
remaining onions and carrots.
4.
Return the soup to a boil and add the meatballs, a few at a time.
Cover, and simmer over low heat for 15 minutes. Add the potatoes and
green beans and simmer covered for an additional 15 minutes, until the
vegetables are tender (if using zucchini, add it 10 minutes after the
potatoes). Serve hot, topping each serving with a sprinkling of
Parmesan cheese if desired.
Nutritional Facts (per 1-cup serving)
Calories: 128
Carbohydrates: 17 g
Fiber: 3.1 g
Fat: 2.2 g
Sat. Fat: 0.8
Cholesterol: 22 mg
Protein: 11 g
Sodium: 442 mg
Calcium: 42 mg
Diabetic exchanges: 1 lean meat, 1/2 starch, 2 vegetable
