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Meatball Soup

Prep time: 20 minutes
Cook time: 45 minutes
Total time: 65 minutes
Number of Servings: 9


  • 2 Tablespoons uncooked white rice
  • 1/4 cup grated carrot or zucchini
  • 1/2 cup finely chopped onion, divided
  • 1 1/4 cup finely chopped tomato, divided
  • 1 egg
  • 1/2 teaspoon salt
  • 1/2 teaspoon chopped fresh oregano or 1/4 teaspoon dried oregano
  • 1/2 teaspoon chopped fresh mint or 1/4 teaspoon dried mint (optional)
  • 8 ounces ground meat, 15% fat or less (beef, chicken, turkey or pork)
  • 1/4 cup plain bread crumbs (optional)
  • 2 teaspoons vegetable oil
  • 6 cups low-sodium broth (any type)
  • 1 or 2 sprigs fresh oregano or 1/2 teaspoon dried oregano
  • 1/4 teaspoon garlic powder or 1 clove garlic, minced (optional)
  • 2 cups chopped vegetables (fresh, frozen or canned)


  1. Wash hands with soap and water.
  2. For meatballs: In a medium bowl, mix together the rice, carrot, 1/4 cup onion, 1/4 cup tomato, egg, salt, oregano and mint, if desired. Mix in ground meat. Add bread crumbs to help the mixture stick together, if desired.
  3. Using the palms of your hands or a scoop, roll the mixture into balls about 1 1/2 inches in diameter. Set the meatballs aside and wash your hands with soap and water after handling raw meat.
  4. In a large saucepan, heat oil on medium heat. Add 1/4 cup onion and 1 cup tomato and cook for 1 minute.
  5. Stir in broth, oregano and garlic powder, if desired. Bring to a boil, then reduce heat to simmer.
  6. Add meatballs to the broth. Cover and simmer until the internal temperature of a meatball reaches 165 °F on a food thermometer, about 20 minutes.
  7. Add vegetables to the soup and simmer, covered, until the vegetables are tender, about 10 to 15 minutes.
  8. Refrigerate leftovers within 2 hours.

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