cooking minette’s italian wedding soup

how to make a delicious gluten free italian wedding soup {sort of} with lots of yummy meatballs and baby kale:

gluten free italian meatball soup with organic meatballs & baby kale

what do you do when you find yourself with a huge bag of beautiful organic baby kale you couldn’t resist buying at the store? you think about all sorts of ways you might use said kale in foods and salads before it goes bad (we’re talking a HUGE bag). if you’re me, for some odd reason, you think about a steaming hot bowl of italian wedding soup loaded with luscious meatballs. and then you go from there-starting the meatballs by combining a few simple ingredients in a bowl: organic (grass fed) ground beef, thinly sliced scallions, chopped italian parsley, sea salt, pepper, a touch of smoked paprika (just because), and just a hit of chick pea flour (or corn flour). once you’ve rolled the little meatballs and added them to a pot of sizzling minced onions in olive oil, you are almost there. it’s been cold out there this winter (in most areas of the world)-take heart: this soup truly warms you inside and out. better start rolling those meatballs!

ingredients for 4 servings of minette’s italian wedding soup:

  • cooking minette's meatballs for soup1 pound organic ground beef (or turkey)-preferably 7% fat only
  • 1 medium to large onion, finely chopped
  • a bunch of scallions (green onions) finely sliced (6-8)
  • a small bunch of flat leaf parsley, finely minced (about 1/2 cup)
  • sea salt & pepper to taste (for salt, per bon appetit: as a rule, about 1 tsp per pound will make for perfectly salted meatballs)
  • 2-3 tsp chickpea flour (or corn flour)-some might add breadcrumbs
  • 1 tsp smoked paprika (optional) or cayenne pepper for spicy
  • 2 medium ripe tomatoes (roma tomatoes are good) finely cubed
  • 1 lemon, freshly squeezed
  • 1.5-2 cups of organic baby kale (adjust amount to taste, or substitute with spinach if you prefer)
  • 1/2-1 cup italian gluten fee (or your choice) orzo
  • 3 cups preferably homemade beef or chicken broth
  • 1-2 tbs extra virgin olive oil
  • good freshly grated parmesan cheese
  1. cooking minette's gluten free italian wedding soupmake the meatballs by combining meat, scallions, 2/3rds of the parsley, sea salt & freshly ground pepper, smoked paprika, and chick pea flour in a bowl and mixing by hand (use gloves)-the light touch of your hands incorporates all the ingredients without crushing the meat. don’t over-mix into a paste–full pieces of ground meat should still be visible. add a few teaspoons of water if necessary. gluten free orzo for souproll little balls (bite size is best for soup) out of the mixture and set aside on a plate.
  2. heat the oil in a dutch oven, add onions and fry on medium high heat for 2-3 minutes before adding the meatballs carefully and allowing them to brown on one side (medium heat) before turning them carefully to brown the other.baby kale in soup
  3. when the meatballs and onions are browned, add 3-4 cups of water and three cups of broth, bring to a boil, then reduce heat and allow the meatballs to cook for about 15-20 minutes.
  4. add cubed tomatoes (or stewed tomatoes from a jar) and simmer for another 15 minutes.
  5. add the orzo and allow it to cook until they plump up and become tender, then add the remaining parsley and the kale. add a little more broth to the pot if necessary, then cook for another 15 minutes. add the lemon juice (to taste) before serving. taste and adjust seasoning.
  6. sprinkle with freshly grated parmesan cheese.
  7. buon appetito!cooking minette's italian wedding soup

 

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joan’s soup: vegetarian lentil, quinoa, & mung bean soup with kale

i was talking to my friend joan this morning, and as it always does with us (recently), the conversation turned to food-the good for you kind-joan is the one responsible for getting me on the cleanse (you’ve heard enough about by now). we were talking about the best way to add flaxseeds to your food (apparently freshly ground in a coffee grinder-easy enough, right?), and the health benefits of ginger, and about how much more expensive it seems to be to eat well (more about this later). she asked me if i had the vegetarian soup i’d made last week up on my blog yet, and it prompted me to go back and think about how i had prepared it (??). mostly, i cook as i go-and rarely follow recipes (which is why i can’t bake). here’s what i remember-it tasted surprisingly good without the chicken stock i’d typically use.

mushrooms add a lot of depth and flavor to vegetarian dishes

 

                    green lentils, mung beans, & quinoa

 

  • 1 tbs refined organic coconut oil (or any oil of choice)
  • 20-25 small mushrooms (cubed)
  • 1 medium yellow onion (cubed)
  • 1 organic red bell pepper (cubed)
  • 1 small bunch organic lacinato kale (deveined, coarsely chopped)
  • 2-3 roma tomatoes (cubed)
  • 1 small bunch organic flat leaf parsley, finely chopped
  • 1 small bunch fresh basil
  • 1 1/2 tsp turmeric
  • 1/2 tsp ground cumin
  • 1 tsp crushed red pepper
  • sea salt (to taste)
  • 1/2 lemon, (freshly squeezed juice)
  • 1 cup small green lentils
  • 1/2 cup mung beans
  • 1/2 cup quinoa*
  • 1 cup light coconut milk
1. stir fry mushrooms, onions, and red bell pepper in a heavy deep pot (or dutch oven) with the oil, turmeric, and cumin until tender (about 7-8 minutes).
2. add lentils, mung beans, crushed pepper, sea salt (to taste) and  about 3 cups of water. partially cover with a lid and cook (simmer) for about 30-35 minutes (check to make sure the lentils and mung beans are cooked and tender-you may need to adjust your water, as in, add more).
3. once the mung beans and lentils are cooked and tender, add the quinoa, cubed tomatoes, finely chopped parsley, kale, and 3/4 of your coconut milk and simmer for another 10-15 minutes.
4. add the freshly squeezed lemon juice (adjust amount to your taste, or omit). top with chopped (or a chiffonade of) basil (or chopped cilantro) and the remaining coconut milk.

quinoa nutrition information!

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