California Italian Wedding Soup

California Italian Wedding 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
  • 25–30 minutes
Total Time
  • 40–45 minutes
Serving
  • 4–6 People

Ingradients

For the Mini Meatballs:
  • ½ lb ground chicken, turkey, or plant-based alternative
  • ½ lb Italian sausage (optional for richer flavor)
  • ¼ cup breadcrumbs (use gluten-free if needed)
  • 1 egg
  • 1 tsp dried parsley
  • ½ tsp garlic powder
  • Salt and black pepper to taste
For the Soup:
  • 1 tbsp olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 carrot, finely diced
  • 1 celery stalk, finely diced
  • 4 cups chicken or vegetable broth
  • 1 cup baby spinach or kale, chopped
  • ½ cup mini pasta (like acini di pepe or orzo) or quinoa
  • 1 tbsp fresh lemon juice or vinegar (to brighten the broth)
  • Fresh parsley or basil for garnish
  • Optional: Parmesan cheese or nutritional yeast for finishing

Directions

Step 1: Make the Meatballs

  • In a bowl, combine ground meat or plant-based alternative, breadcrumbs, egg, parsley, garlic powder, salt, and pepper. Mix well.
  • Roll into 1-inch meatballs (about 24–30 small meatballs).
  • Heat olive oil in a skillet and brown the meatballs in batches until lightly golden and cooked through. Set aside.

Step 2: Sauté the Aromatics

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

Step 3: Simmer the Soup

  • Pour in broth and bring to a gentle simmer.
  • Add mini pasta or quinoa and cook according to package instructions (about 8–10 minutes).

Step 4: Add Greens & Meatballs

  • Stir in chopped spinach or kale and cooked meatballs.
  • Simmer for 5 more minutes until greens are wilted and meatballs are fully cooked (if not already done).

Step 5: Finish & Serve

  • Stir in lemon juice or vinegar for brightness.
  • Garnish with fresh herbs and a sprinkle of Parmesan cheese or nutritional yeast if desired.
  • Serve warm with crusty bread or alone as a light, nourishing meal.

Pros:

  • Balanced & Nourishing: Combines protein, greens, and carbs in one bowl.
  • Packed with Vitamins: High in vitamin A from greens—great for immunity and eyes.
  • Quick & Customizable: Easy to modify with different greens, meat, or pasta.
  • Comforting & Light: Creamy texture without cream—perfect for chilly nights.
  • Great for Meal Prep: Keeps well in the fridge for 3–4 days or freezer for up to 2 months.

Cons:

  • May Be Too Rich for Some Palates: Meatballs and broth can be hearty for light eaters.
  • Contains Allergens: Contains egg (in meatballs) and dairy (if using Parmesan) unless substituted.
  • High in Sodium (if using store-bought broth): Can be adjusted with low-sodium options.
  • May Be Too Hearty for Seniors with Low Appetite: Can be thinned or blended for easier consumption.
  • Not Low-Carb Friendly (with regular pasta): Use low-carb pasta or increase greens for keto-friendly option.

Suitable for Aged People?

Yes, this California Italian Wedding Soup is generally suitable for aged individuals due to:

  • Soft Texture , making it easy to chew and swallow.
  • Good Source of Protein & Iron , supporting muscle and blood health.
  • Hydrating & Warming , ideal for seniors during cold weather or illness.
  • Mild Flavor (adjustable) , often appealing to those with reduced taste sensitivity.

However:

  • Heart Health Considerations: Should be enjoyed in moderation by those watching saturated fat or sodium.
  • Digestive Sensitivity: May be too rich or fibrous for seniors with sensitive digestion.
  • Allergy Awareness: Must avoid if allergic to egg or dairy unless substituted.

Tip: Use lean turkey or plant-based meatballs, low-sodium broth, and soft-cooked greens for easier digestion.

Who Should Avoid This Recipe?

This recipe may not be suitable for:

  1. People with Shellfish or Egg Allergies: Egg in meatballs may be a concern.
  2. Those with Hypertension: Broth and seasoning may be high in salt.
  3. Lactose Intolerant Individuals (if using Parmesan): Use vegan Parmesan or skip it.
  4. Gluten Allergy / Celiac Disease: Regular pasta and breadcrumbs contain gluten; use GF pasta and breadcrumbs.
  5. Individuals with Oral or Swallowing Issues (Dysphagia): May need texture modification for safer eating.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
200
Total Fat
8g
10%
Saturated Fat
2g
10%
Cholesterol
40mg
13%
Sodium
450mg
20%
Total Carbohydrate
16g
6%
Dietary Fiber
2g
7%
Total Sugars
3g
Protein
14g
28%
Vitamin A
3000 IU
60%
Vitamin C
10mg
11%
Calcium
60mg
5%
Iron
2mg
11%
Potassium
250mg
7%