Vegetarian Meatball Potato Vegetable Soup

Yield: 4 servings

Per Serving: 3 oz. protein, 2 vegetables, 1 starch, 1 healthy fat

Total Time: 40 minutes

Prep Time: 15 minutes

Ingredients

• 1 tbsp olive oil

• 2 tbsp chopped onion

• 1 cup celery, sliced

• ½ cup carrot, diced

• 1 clove garlic, minced

• 1 tbsp fresh or 1 tsp dried dill

• ¼ tsp salt

• ½ teaspoon black pepper

• 1 cup red or Yukon Gold potatoes, cut into 1-inch cubes

• 4 cups low-sodium vegetable broth

• 1½ cup chopped kale, ribs and stems removed

• 1½ cup green beans, chopped

• 1½ cups cooked lentils

• 12 meatless meatballs

• 4 tbsp hot sauce, if desired

• 4 tbsp reduced-fat parmesan

Directions

1. In a Dutch oven or soup pot, heat the olive oil over medium heat. Sauté the onion, celery, and carrot until the onion is soft, about 2 to 3 minutes.

2. Add the garlic, dill, salt and pepper. Sauté 30 seconds.

   1. Stir in the potatoes and vegetable broth. Bring to a boil, reduce the heat and simmer for 10 to 15 minutes until the potatoes are fork tender.

   2. Remove about 2 cups of soup and let cool slightly. Puree, in a blender, until smooth, then return the soup to the pot. (You can also use an immersion blender to puree about ⅓ of the soup in the pot.)

3. Add the chopped kale, green beans, cooked lentils and meatballs. Simmer 5 to 7 more minutes until vegetables are tender and meatballs are heated through.

4. Ladle 2 cups of soup into each bowl. Top with 3 meatless meatballs and garnish with 1 tablespoon grated Parmesan cheese per serving. Add hot sauce if desired.

Tip: Look for higher‑protein meatless meatballs. Sizes and nutrition vary by brand, so adjust the portion based on the meatball size and label.

Nutrition Facts Per Serving: 330 calories, 11g fat, 33g carbohydrate, 12g fiber, 26g protein