Meatball Soup w/ Quinoa, Kale & Root Vegetables
3 tbsp extra virgin olive oil
1 onion, diced
3 carrots, peeled & diced
2 stalks celery, diced
1 sweet potato, peeled & cubed
3 cloves garlic, minced
½ tsp dried thyme
½ tsp dried oregano
½ tsp red pepper flakes
6-8 cups chicken broth
1 tbsp tomato paste
1 can diced tomatoes
1 bay leaf
1 cup cooked quinoa
1 small bunch kale or any other leafy greens, chopped
Chopped parsley for garnishing (optional)
1 pound ground chicken or turkey
1 beaten egg
½ cup cooked rice, basmati or jasmine
¼ cup fresh parsley, finely chopped
1 tsp dried thyme
1 tsp fennel seeds, crushed
1 tsp minced garlic
½ tsp sea salt
¼ tsp red pepper flakes
To prepare the meatballs, mix the rice, beaten egg, parsley, thyme, fennel seeds, garlic, salt and red pepper flakes in a large bowl.
Gently mix in the ground chicken until just combined, do not over mix. Set aside until later.
Heat the olive oil in a large pot on medium heat.
Add the chopped onion with a pinch of salt and sauté for about 4 minutes.
Mix in the carrots, celery, sweet potato and ¼ teaspoon salt. Sauté for about 12 minutes until vegetables are tender and golden brown.
Add the garlic and cook for 30 seconds.
Stir in the thyme, oregano, red pepper flakes, and ½ tsp salt.
Pour in ½ cup broth stirring to deglaze the pan. Cook until broth is reduced by half.
Stir in the tomato paste, tomatoes, and bay leaf.
Pour in rest of the broth, increase heat to high and bring to a boil.
Reduce heat to low, cover and simmer until vegetables are tender.
After the soup cooks for 5 minutes, use a melon baller or tablespoon to scoop out balls of the chicken mixture and gently drop into the pot.
Cover and simmer for 10 more minutes.
Add the cooked quinoa and kale. Cook for 3 more minutes or until kale is tender and meatballs are cooked through.
Taste and adjust seasonings if needed. Serve.
Recipe adapted from Rebecca Katz's 'Clean Soups' cookbook.