Meatball & Chickpea Soup

Winter Mood Food with Jaime Chambers

Delicious and nutritious beef recipes for the winter months.

 

As the nights get colder we start to crave warm, hearty dishes. Yet while carb-heavy meals may seem like the answer, our bodies and minds actually hunger for nutritious foods.

To help Aussies get through the colder months, Australian Beef has teamed up with dietician and nutritionist Jaime Chambers to create quick and tasty mood-boosting recipes.

Jaime said, "Comfort food doesn't need to be unhealthy. Tasty soups, warm salads and fresh stir-fries are the perfect way to fuel your body with proteins and vegetables needed for the colder months, while keeping you satisfied and full."

"The great thing about proteins like beef is that it's not only delicious but packed full of essential nutrients like iron and zinc, which help you feel happy, motivated and energised." 

 

Meatball, Zucchini and Chickpea Soup

Light up a cold winter's night with this colourful and warming soup.

 

Serves: 4
Prep time: 10 minutes
Cook time: 20 minutes

 

Ingredients
500g lean beef mince
2 garlic cloves, crushed
1 small red onion, finely chopped
1/2 cup panko breadcrumbs

2 tbsp. basil leaves, finely chopped + extra leaves, to serve
1 egg, lightly beaten
700g passata of choice
1.5L (6 cups) salt-reduced beef stock
400g chickpeas, rinsed, drained
2 small zucchini, cut into 1cm pieces
60g baby spinach
Shaved parmesan, wholegrain bread, drizzle of olive oil to serve

Method

In a large bowl combine mince, garlic, onion, breadcrumbs, basil and egg. Season and combine well. Roll heaped tablespoons of mince mixture into balls (makes 24) and place on a large plate.
In a large saucepan add passata, stock and 500ml (2 cups) water. Cover and bring to the boil over high heat. Reduce heat to medium and simmer, uncovered, for 5 minutes. Add meatballs and cook for 5 minutes. Add chickpeas and zucchini and cook for a further 2-3 minutes. Remove from heat and stir through baby spinach. Season with salt and pepper.
Ladle soup into bowls and sprinkle with extra basil and parmesan. Serve with bread drizzled with a little olive oil.

Tips:
You can use silverbeet, kale or English spinach instead of baby spinach.
Goats cheese or feta could be used instead of parmesan.
The meatballs could also be pan-fried, simmered in passata and served with pasta for another quick dinner idea.