Chicken Ball Soup with Barley & White Beans
Nothing says cozy quite like a chicken soup or meatballs! We are combining the best of both worlds with this chicken ball soup which is not only loaded with fiber and protein but also the comfort and flavour of everything you want out of a diabetes-friendly winter soup.
Servings: 6
Calories: 337.1kcal
Ingredients
Chicken Balls (makes approximately 12 meatballs)
- 450 g chicken ground
- ¼ cup almond flour
- 1 egg
- ¼ cup parmesan cheese grated
- 2 cloves garlic minced
- ¼ cup parsley fresh, finely chopped
- ½ tsp paprika
- 2 tbsp olive oil
Soup
- 1 small onion finely chopped
- 2 carrot peeled and diced
- 2 stalks celery diced
- 3 clove garlic minced
- 6 cups chicken broth reduced-sodium
- 1 tsp thyme dried
- 1 tsp oregano ground
- 1 bay leaf
- ½ tsp red chili flakes optional
- ⅓ cup barley
- 1 cup white beans canned, rinsed and drained
- 3 cups spinach roughly chopped
Instructions
- In a large bowl, combine ground chicken, almond flour, egg, parmesan cheese, garlic, paprika and parsley. Mix well until ingredients are fully combined. Using a tablespoon, scoop up mixture into the palm of your hand and roll into 1-2 inch meatballs.450 g chicken, ¼ cup almond flour, 1 egg, ¼ cup parmesan cheese, 2 cloves garlic, ¼ cup parsley, ½ tsp paprika
- In a large pot or skillet, heat 1 tbsp of olive oil over medium heat and brown meatballs on both sides, about 3-4 minutes on each side. Set meatballs aside.2 tbsp olive oil
- In the same pot, heat 1 tbsp of olive oil over medium heat. Add chopped onion, carrots, celery, and minced garlic. Sauté for 5-7 minutes until vegetables soften.1 small onion, 2 carrot, 2 stalks celery, 3 clove garlic
- Pour in chicken broth and add thyme, oregano, bay leaf, and chili flakes (if using) and bring to a boil.6 cups chicken broth, 1 tsp thyme, 1 tsp oregano, 1 bay leaf, ½ tsp red chili flakes
- Using a strainer, rinse barley under cold water until the water runs clear. Add barley, meatballs, and white beans to the soup and simmer for 25-30 minutes or until barley is tender.⅓ cup barley, 1 cup white beans
- Mix in spinach and cook until spinach is wilted, about 2 minutes.3 cups spinach
- Serve chicken ball soup in a soup bowl and garnish with your choice of parmesan cheese and/or chopped parsley.
Cooking Tips
- Forming Meatballs: Wet your hands slightly before forming the meatballs to prevent the mixture from sticking, making the process easier and cleaner.
- Barley Substitute: If barley isn't your preference or if you're looking for a gluten-free option, you can substitute it with quinoa, rice, or a gluten-free pasta. Remember, the cooking time may vary.
- Spinach Alternatives: Kale or Swiss chard can replace spinach for a variation in greens, adding a different texture and flavor profile.
- Enhancing Flavor: Fresh herbs can significantly enhance the flavor. Consider adding more fresh parsley or even fresh thyme if available.
Nutrition
Nutrition Facts
Chicken Ball Soup with Barley & White Beans
Amount per Serving
Calories
337.1
% Daily Value*
Fat
16.9
g
26
%
Saturated Fat
4
g
25
%
Trans Fat
0.1
g
Cholesterol
95.4
mg
32
%
Sodium
234.5
mg
10
%
Potassium
1009.5
mg
29
%
Carbohydrates
24
g
8
%
Fiber
5.4
g
23
%
Sugar
2.6
g
3
%
Protein
25.5
g
51
%
Vitamin C
11
mg
13
%
Vitamin D
0.2
µg
1
%
Calcium
133.7
mg
13
%
Iron
3.8
mg
21
%
Magnesium
69.2
mg
17
%
Zinc
2.5
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.