Meatless Meal

I know Mondays are the meatless meals push but you can enjoy them anytime during the week! This is a recipe that I created and was super happy with because of the flavour and texture were winning for my own family.

Creating new dishes is always a fun part of my job and always puts a smile on my face when my family enjoys them too. This colourful version of meatball soup, made vegetarian with beans still packs a protein punch and most of all is really easy to make for a meatless meal.

Put the kidney beans on your grocery list this week and try out my Kidney Bean Meatball Soup

Kidney Bean Meatball Soup

Looking for a vegetarian meatball that is easy and fast, try using beans! This soup is packed with these veggie meatballs and has colour and texture from the spinach and carrots. As the soup simmers the “meatballs” break apart a bit to offer up more flavour in the broth.

Prep time: 15 minutes
Cook time: 10 minutes
Serves: 4 (makes about 20 meatballs)

1 can (19 oz/540 mL) no salt added red kidney beans, drained and rinsed
1 egg
1/3 cup (75 mL) dry seasoned breadcrumbs
2 tbsp (25 mL) ground flaxmeal or wheat germ
2 green onions, finely chopped
1 large clove garlic, minced
1 1/2 tsp (7 mL) Italian seasoning
1 tsp (5 mL) Worcestershire sauce
1/4 tsp (1 mL) hot pepper sauce
4 cups (1 L) no salt added or sodium reduced vegetable broth
3 cups (750 mL) baby spinach, chopped 
1 large carrot, thinly sliced
2 tbsp (30 mL) grated Parmesan cheese (optional)

In a large bowl, mash beans. Stir in egg until combined. Add breadcrumbs, flax, onions, garlic, Italian seasoning, Worcestershire and hot pepper sauce. Stir well until thick paste forms. Using rounded tablespoon of mixture roll into balls; set aside.

In a saucepan, bring broth and carrot to simmer. Add kidney meatballs to soup with spinach and simmer for about 5 minutes or until spinach is wilted and meatballs are hot throughout.

 Ladle into bowls and sprinkle with cheese if using.


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