Family Nutrition

Recipes - Beans

Bean Meatball Soup

• 1 pound dry pink or red kidney beans
• 3/4 cup chopped onion
• 2 cloves garlic
• 3/4 cup sliced celery
• 3/4 cup julienne cut carrots
• 1 can (14 1/2 -oz.) stewed tomatoes
• Meatballs (see instructions below)
• 1 1/2 cups shredded cabbage
• Salt and pepper
• 2 tablespoons minced parsley

Boil beans for two to three minutes. Remove from heat and soak for at least one hour. Drain and rinse. Combine beans, 2 quarts fresh water, onion and garlic. Simmer, covered, 1-1/2 hours or until beans are almost tender. Add celery, carrots, stewed tomatoes and meatballs. Simmer 25 minutes. Add cabbage and simmer 5 minutes longer. Salt and pepper to taste. Sprinkle with parsley.

Makes 6 to 8 servings.

MEATBALLS
Combine 1 pound ground meat (beef, turkey, moose or caribou), 1/4 cup each minced onion and bread crumbs, 2 tablespoons minced parsley, 1 egg, 1 teaspoon salt, 1/2 teaspoon oregano leaves and 1/8 teaspoon pepper. Shape into 24 meatballs. Brown on all sides in 2 tablespoons oil. Drain excess fat. Chef’s tip: Leftover Bean Meatball Soup may be frozen.

Nutritional Information per serving:
Calories-393, (From Fat-27%), Protein-25g, Carbohydrate-48g, Fat -12g, Sodium-548 mg, Potassium-1235 mg, Dietary Fiber-7g, Calcium-118 mg, Iron-6mg, Vitamin A-3582 iu, Vitamin C-19 mg, Cholesterol-73mg

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