Chicken Ball Soup with Barley & White Beans

Name: Chicken Ball Soup with Barley & White Beans
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Ingredients: 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; 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)

5 from 1 vote

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.

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Preparation Level Intermediate

Servings 6

Preparation 15

Cook 45

Total 1

Why Diabetes Friendly?

Rich in Protein: The chicken meatballs provide a high-quality protein source, which is essential for blood sugar regulation by promoting satiety and minimizing blood sugar spikes.
Fiber Content: Barley and cannellini beans are excellent sources of fiber. Dietary fiber helps slow the absorption of sugar, keeping blood glucose levels stable.
Low Sodium: Utilizing reduced-sodium chicken broth helps manage sodium intake, beneficial for heart health and blood pressure control, which is crucial for individuals with diabetes.
Complex Carbohydrates: Barley is a whole grain that offers complex carbohydrates, which are digested more slowly than refined grains, providing steady energy release and helping in blood sugar management.

Ingredients

Chicken Balls (makes approximately 12 meatballs)

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.

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.

FAQ

Can I make the chicken ball soup ahead of time?
Yes, this soup can be made in advance. It stores well in the refrigerator for up to 3-4 days. The flavors will continue to develop and meld together, often resulting in an even tastier soup the next day.
How can I make this recipe gluten-free?
To ensure this recipe is gluten-free, use almond flour that is certified gluten-free and check that all other ingredients, especially the chicken broth, are labeled gluten-free. Also, ensure that the barley is substituted with a gluten-free grain like quinoa or rice.
Is there a substitute for almond flour in the meatballs?
If almond flour is not available or if there's a nut allergy concern, you can use breadcrumbs for a non-gluten-free option or oat flour for a gluten-free alternative. Adjust the quantity as needed to achieve the right consistency.
Can I use other types of beans instead of cannellini beans?
Absolutely, this recipe is versatile when it comes to beans. Kidney beans, navy beans, or even chickpeas can be used as alternatives to cannellini beans, depending on your preference or what you have in your pantry.
What can I do if the soup is too thick after refrigeration?
Soups with grains and beans tend to thicken when stored. Simply add a little extra chicken broth or water when reheating to reach your desired consistency. Adjust seasonings as needed to maintain the flavor.

Nutrition

Per serving

Calories: 337.1kcal

Carbohydrates: 24g

Fiber: 5.4g

Sugar: 2.6g

Fat: 16.9g

Saturated Fat: 4g

Trans Fat: 0.1g

Protein: 25.5g

Nutrition Facts

Chicken Ball Soup with Barley & White Beans

Amount per Serving

Calories

337.1

% Daily Value*

Fat

16.9

Saturated Fat

Trans Fat

0.1

Cholesterol

95.4

Sodium

234.5

Potassium

1009.5

Carbohydrates

Fiber

5.4

Sugar

2.6

Protein

25.5

Vitamin C

Vitamin D

0.2

µg

Calcium

133.7

Iron

3.8

Magnesium

69.2

Zinc

2.5

* Percent Daily Values are based on a 2000 calorie diet.

Chicken Ball Soup with Barley & White Beans

Why Diabetes Friendly?

Ingredients

Chicken Balls (makes approximately 12 meatballs)

Soup

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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