Finding comfort foods that don’t contain a lot of fat, carbs or calories is always a challenge.

That is why I created this recipe without a meat-based broth. Instead I used carrot juice, which gives the soup a fresh, sweet  flavor. This recipe will make a huge batch of soup that you can store in the freezer and eat whenever you’re in the mood.

The meatballs add a nice touch and increase the lean protein content, so you get a well-round and nutrient-rich meal.

Ingredients

• 2 tbsp olive oil
• 2 medium onions
• 4 stalks of celery
• 3 cloves of garlic
• 1 large green pepper
• 1 cup of green beans
• 1 cup of carrots
• 1 bunch of baby spinach
• 3 zucchini
• 1 large can of kidney beans
• 1 cup cooked whole wheat penne pasta
• 1 bottle of stewed tomatoes
• 1 large bottle of carrot juice
• 1/2 cup chopped parsley
• 2 tbsp Italian herb
• Turkey meatballs

Preparation

1. Chop the onions, celery, garlic and green pepper and fry in a large, heated saucepan with the olive oil. Season with salt and pepper.
2. Chop the carrots, spinach and zucchini and add them to the pot and stir.
3. Add the beans, cooked pasta, tomatoes, carrot juice and herbs and stir.
4. Check your seasoning and add a little more salt and pepper to taste.
5. Cook for about 10 to 15 minutes until carrots are cooked.
6. Prepare the meatballs ahead of time or try some healthy options like PC’s Blue Menu Extra Lean Turkey Meatballs that are low in calories.
7. Place 3 to 4 meatballs in a bowl, add some soup and enjoy.

Tip: Chop your veggies chunky so that they don’t turn to mush after cooking.

Nutrition Facts per Serving (375 ml)

• Calories: 265
• Total Fat: 4 g (from the meatballs)
• Total Carbs: 20 g
• Fiber: 5 g
• Protein: 26 g

Tags: high protein recipes, minestrone soup

You can leave a response, or trackback from your own site.