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Turkey Balls, Veggies & Brown Rice Soup

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Turkey Balls, Veggies and Brown Rice Soup

Use ground turkey to make meatballs, loaded with fresh veggies, and brown rice, this hearty soup is nutritious and delicious.

 

Yield

6 servings

Prep

20 min

Cook

20 min

Ready

66 min
Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
1 pound turkey
93%-lean, ground
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1 cup bread crumbs, whole wheat
fresh
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1 large eggs
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1 ¾ teaspoons cumin
ground, divided
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2 teaspoons oregano
dried and divided
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½ teaspoon black pepper
freshly ground, divided, or to taste
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½ teaspoon salt
divided, or to taste
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1 tablespoon olive oil
or other vegetable oil
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1 large white onion
diced
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2 each carrots
diced
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3 each poblano peppers
diced, or you can use green bell peppers
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4 each italian plum (roma) tomatoes
diced
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6 ¼ cups chicken broth, low salt
or vegetable broth
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½ cup brown rice
quick-cooking or cooked regular brown rice
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2 tablespoons lime juice
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1 small jalapeño pepper
finely chopped, or as needed
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4 tablespoons cilantro
freshly chopped
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Ingredients

Amount Measure Ingredient Features
453.6 g turkey
93%-lean, ground
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237 ml bread crumbs, whole wheat
fresh
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1 large eggs
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8.8 ml cumin
ground, divided
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1E+1 ml oregano
dried and divided
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2.5 ml black pepper
freshly ground, divided, or to taste
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2.5 ml salt
divided, or to taste
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15 ml olive oil
or other vegetable oil
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1 large white onion
diced
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2 each carrots
diced
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3 each poblano peppers
diced, or you can use green bell peppers
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4 each italian plum (roma) tomatoes
diced
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1.5 l chicken broth, low salt
or vegetable broth
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118 ml brown rice
quick-cooking or cooked regular brown rice
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3E+1 ml lime juice
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1 small jalapeño pepper
finely chopped, or as needed
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6E+1 ml cilantro
freshly chopped
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Directions

Line a large baking sheet with wax paper.

Combine together turkey, breadcrumbs, egg, 1½ teaspoons cumin, 1½ teaspoons oregano, ½ teaspoon pepper and ¼ teaspoon salt in a medium bowl until well blended.

Shape the mixture into about 1½-inch balls (about 20 balls) and place to the baking sheet.

Refrigerate for at least 30 minutes or until ready to use.

Add oil in a Dutch oven over medium-high heat.

Stir in onion and carrots and cook, until starting to soften, 3 to 5 minutes.

Stir in peppers, tomatoes, the remaining ¼ teaspoon cumin, ½ teaspoon oregano, ¼ teaspoon pepper and ¼ teaspoon salt; stirring, until fragrant, 1 to 2 minutes.

Add broth, increase heat to high and bring to a boil, reduce heat and simmer for 5 to 6 minutes.

Carefully submerge the meatballs in the simmering soup, return to a simmer and cook for 8 to 9 minutes.

Stir in rice and cook, stirring occasionally, until tender, 4 to 6 minutes.

Remove from the heat and mix in lime juice.

Garnish with jalapeño and cilantro on top.

Serve warm.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 518g (18.3 oz)
Amount per Serving
Calories 32831% from fat
 % Daily Value *
Total Fat 11g 17%
Saturated Fat 3g 14%
Trans Fat 0g
Cholesterol 91mg 30%
Sodium 486mg 20%
Total Carbohydrate 9g 9%
Dietary Fiber 3g 13%
Sugars g
Protein 63g
Vitamin A 84% Vitamin C 27%
Calcium 10% Iron 20%
* based on a 2,000 calorie diet How is this calculated?
 

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