Name: Meatball-Barley Soup
Prep time: 25 min
Total time: 60 min
Ingredients: 0.75 cup soft whole-wheat bread crumbs; 0.25 cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten; 4 cloves garlic, minced, divided; 2 teaspoons chopped fresh rosemary, or 1/2 teaspoon crushed dried rosemary, divided; 0.25 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; 0.5 cup quick-cooking barley; 4 cups fresh baby spinach leaves

Meatball-Barley Soup

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.

EatingWell Test Kitchen

Updated on July 9, 2019

Prep Time:

25 mins

Additional Time:

35 mins

Total Time:

1 hrs

Servings:

Yield:

9 cups

Nutrition Profile:

Heart Healthy Low-Calorie Dairy-Free Diabetes Appropriate Low Sodium Nut-Free Soy-Free Healthy Aging

Jump to Nutrition Facts

Ingredients

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 1/2 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

Directions

Preheat oven to 350 degrees 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 1 1/2-inch meatballs. Place the meatballs in a foil-lined 15x10-inch baking pan. Bake about 15 minutes or until done in centers (160 degrees F). Set aside.
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.
Add the meatballs to the barley mixture; heat through. Stir in spinach just before serving.

Nutrition Facts (per serving)

301	Calories
10g	Fat
31g	Carbs
25g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 301
% Daily Value *
Total Carbohydrate 31g	11%
Dietary Fiber 7g	25%
Total Sugars 4g
Protein 25g	50%
Total Fat 10g	13%
Saturated Fat 3g	15%
Cholesterol 49mg	16%
Sodium 400mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.