Low-Calorie • Heart-Healthy

Active1¼ hrs

Total1¾ hrs

Winter Vegetable Soup with Turkish Meatballs

The warming spices in these meatballs make this soup perfect for sub-zero nights.

• Soup
• 3 tablespoons extra-virgin olive oil
• 2 medium leeks, white and pale green parts only, halved lengthwise, rinsed and sliced (see Tip)
• 3 medium onions, coarsely chopped
• 5 cloves garlic, chopped
• 6 medium carrots, thinly sliced
• 4 stalks celery, thinly sliced
• 3 medium parsnips, peeled and thinly sliced
• 1½ teaspoons kosher salt
• 1 teaspoon ground pepper
• 1 pound potatoes, cut into ½-inch pieces
• 1½ cups canned crushed tomatoes
• 1½ tablespoons chopped fresh thyme
• 8 cups low-sodium chicken broth
• Meatballs & Garnish
• ¼ cup extra-virgin olive oil, divided
• 1 medium onion, finely chopped
• 1 scallion, finely chopped
• 2 small cloves garlic, minced
• 1 cup finely chopped fresh mint, divided
• ¾ teaspoon kosher salt
• ¾ teaspoon ground pepper
• ¾ teaspoon ground cinnamon, divided
• ¾ teaspoon ground cumin, divided
• 1¼ pounds lean ground beef and/or lamb
• ¾ cup whole-wheat panko breadcrumbs
• 1 large egg plus 1 large egg white, beaten
• 1½ cups whole-milk Greek yogurt

1. To prepare soup: Heat 3 tablespoons oil in a large stockpot over medium heat. Add leeks, 3 onions and 5 garlic cloves; cook, stirring occasionally, until soft but not brown, about 10 minutes. Add carrots, celery, parsnips, 1½ teaspoons salt and 1 teaspoon pepper; cook, stirring occasionally, for 3 minutes. Stir in potatoes. Increase heat to high and add tomatoes and thyme; cook, stirring occasionally, for 2 minutes. Add broth and bring to a boil. Reduce heat, partially cover and simmer for 20 minutes.

2. Meanwhile, prepare meatballs: Heat 2 tablespoons oil in a large skillet over medium heat. Add onion, scallion and garlic; cook, stirring, for 5 minutes. Add 2 tablespoons mint, salt, pepper and ½ teaspoon each cinnamon and cumin; cook, stirring, for 1 minute. Scrape into a large bowl and let cool slightly. Wash and dry the pan.

3. Add beef (and/or lamb), panko, eggs, 2 table­spoons mint and the remaining ¼ teaspoon each cinnamon and cumin to the ­onion mixture; mix. Using a generous 1 tablespoon, form into 28 meatballs.

4. Heat 1 tablespoon oil in the pan over medium-high heat. Reduce heat to medium and add half the meatballs. Cook, turning occasionally, until browned on all sides but not cooked through, 6 to 8 minutes. Transfer to the soup. Repeat with remaining 1 table­spoon oil and meatballs. Simmer soup until meatballs are cooked through, about 15 minutes. Serve the soup topped with yogurt and remaining ¾ cup mint.

Serves 14: 1½ cups each

Calories 296 | Fat 14g (sat 4g) | Cholesterol 43mg | Carbs 27g | Total sugars 7g (added 0g) | Protein 17g | Fiber 5g | Sodium 485mg | Potassium 791mg.

Nutrition bonus: Vitamin A (102% daily value) | Vitamin C (28% dv) | Iron (22% dv) | Vitamin B₁₂ (21% dv).