Hearty Italian Meatball Soup

Hearty Italian Meatball Soup

Strawberry Jargarita

Strawberry Jargarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

Pineapple Jalapeño Margarita

Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Orange Creamsicle Margarita

Orange Creamsicle Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Prepration Time
  • 30–35 minutes
Total Time
  • 45–50 minutes
Serving
  • 4–6 People

Ingradients

For the Soup:
  • 1 tbsp olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 carrot, diced
  • 2 stalks celery, diced
  • 1 can (14 oz) crushed tomatoes or diced tomatoes
  • 4 cups chicken or vegetable broth
  • ½ tsp dried oregano
  • ½ tsp dried basil
  • ¼ tsp red pepper flakes (optional)
  • Salt and black pepper to taste
For the Meatballs:
  • ½ lb ground beef (or plant-based alternative)
  • ½ lb Italian sausage (optional for extra flavor)
  • ¼ cup breadcrumbs (or gluten-free breadcrumbs)
  • 1 egg
  • 1 clove garlic, minced
  • 1 tsp dried parsley
  • ½ tsp salt
  • ¼ tsp black pepper
Optional Add-ins:
  • ½ cup small pasta (like elbow macaroni or ditalini)
  • 1 cup chopped fresh spinach or kale
  • ½ cup cooked white beans (for extra protein and fiber)
  • Parmesan cheese (or vegan Parmesan) for garnish

Directions

Step 1: Make the Meatballs

  • In a bowl, combine ground beef, sausage (if using), breadcrumbs, egg, garlic, parsley, salt, and pepper. Mix well.
  • Roll into 1-inch meatballs.
  • Heat olive oil in a large pot over medium heat. Brown the meatballs in batches until browned on the outside but not fully cooked through. Remove and set aside.

Step 2: Sauté the Veggies

  • In the same pot, add onion, garlic, carrot, and celery. Cook for 5–7 minutes until softened.

Step 3: Build the Soup

  • Add crushed tomatoes, broth, oregano, basil, red pepper flakes, salt, and pepper. Stir well and bring to a gentle simmer.

Step 4: Cook the Soup

  • Add browned meatballs and optional pasta or beans.
  • Simmer for 20–25 minutes until meatballs are fully cooked and pasta is tender.

Step 5: Add Greens (Optional)

  • Stir in chopped spinach or kale during the last 5 minutes of cooking.

Step 6: Serve

  • Ladle into bowls and top with Parmesan cheese and fresh herbs if desired.

Pros:

  • High in Protein: Meatballs and optional beans make it satisfying and filling.
  • Packed with Flavor: Herbs and tomatoes create a rich, comforting broth.
  • Great for Meal Prep: Keeps well in the fridge for 3–4 days or freezes well.
  • Comforting & Warming: Ideal for cold weather or when feeling under the weather.
  • Customizable: Add your favorite veggies, swap pasta for zucchini noodles, or go vegan with plant-based meatballs.

Cons:

  • High in Sodium: From broth and seasoned meatballs; can be reduced by using low-sodium ingredients.
  • May Be Too Rich for Some Palates: Especially for those avoiding red meat or dairy.
  • Contains Allergens: Contains gluten (in meatballs) and dairy (if using Parmesan) unless substituted.
  • Not Low-Fat Friendly: Meatballs and oil content add up in fat calories.
  • May Be Too Hearty for Seniors with Low Appetite: Flavorful but not overly light.

Suitable for Aged People?

Yes, this Hearty Italian Meatball Soup is generally suitable for aged individuals due to:

  • Soft, Spoon-Friendly Texture , making it easy to chew and swallow.
  • High in Protein , supporting muscle maintenance and immune function.
  • Hydrating & Warming , perfect for seniors during cold weather or illness.
  • Rich in Vitamins A & C , supporting immune and eye health.

However:

  • Heart Health Considerations: Should be consumed in moderation due to sodium and saturated fat.
  • Digestive Sensitivity: May be too rich for seniors with sensitive digestion.
  • Nutrient Balance: Add fiber-rich veggies or beans to boost fiber and digestive health.

Tip: Use lean turkey meatballs, low-sodium broth, and add leafy greens or lentils for extra fiber and iron.

Who Should Avoid This Recipe?

This recipe may not be suitable for:

  1. People with Heart Disease: High in saturated fat and sodium; best as an occasional treat.
  2. Those with Hypertension: Broth and meatballs can be high in salt.
  3. Lactose Intolerant or Vegan Diets: Parmesan cheese contains dairy unless substituted.
  4. Gluten Allergy / Celiac Disease: Regular breadcrumbs in meatballs contain gluten.
  5. Individuals with Swallowing Issues (Dysphagia): May need texture modification for safer eating.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
280
Total Fat
12g
15%
Saturated Fat
4g
20%
Cholesterol
50mg
17%
Sodium
550mg
24%
Total Carbohydrate
18g
6%
Dietary Fiber
3g
11%
Total Sugars
5g
Protein
22g
44%
Vitamin A
4000 IU
80%
Vitamin C
15mg
17%
Calcium
100mg
8%
Iron
2.5mg
14%
Potassium
400mg
11%