Meatball-Barley Soup

Meatball-Barley Soup

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From: Diabetic Living Magazine

Homemade meatballs flavored with garlic and rosemary take center stage in this simple 1-hour soup recipe. Great Northern beans and barley add a healthy dose of protein and fiber to this hearty and filling dish.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • ¾ cup soft whole-wheat bread crumbs
  • ¼ cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
  • 4 cloves garlic, minced, divided
  • 2 teaspoons chopped fresh rosemary, or ½ teaspoon crushed dried rosemary, divided
  • ¼ teaspoon ground pepper
  • 1 pound 90% or higher lean ground beef
  • 1 tablespoon olive oil
  • 3 medium carrots, peeled and coarsely chopped
  • 2 medium yellow and/or red bell peppers, seeded and cut into bite-size strips
  • 1 medium onion, chopped
  • 2 cups less-sodium beef stock
  • 2 cups water
  • 1 (15 ounce) can Great Northern beans, rinsed and drained
  • ½ cup quick-cooking barley
  • 4 cups fresh baby spinach leaves

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 350°F. Combine bread crumbs, egg, half of the garlic, half of the rosemary, and the ground pepper in a large bowl. Add ground beef; mix well. Shape the meat mixture into 1½-inch meatballs. Place the meatballs in a foil-lined 15x10-inch baking pan. Bake about 15 minutes or until done in centers (160°F). Set aside.
  2. Heat oil over medium heat in a large pot. Add carrot, bell pepper, onion, and the remaining garlic; cook for 5 minutes, stirring occasionally. Add beef stock, the water, Great Northern beans, barley, and the remaining rosemary. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until the barley is tender.
  3. Add the meatballs to the barley mixture; heat through. Stir in spinach just before serving.

Nutrition information

  • Serving size: 1½ cups
  • Per serving: 301 calories; 10 g fat(3 g sat); 7 g fiber; 31 g carbohydrates; 25 g protein; 49 mg cholesterol; 4 g sugars; 400 mg sodium;
  • Carbohydrate Servings: 2
  • Exchanges: 2½ lean protein, 1½ starch, 1½ vegetable, ½ fat

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