Italian Wedding Soup (Vegetarian)
Calories 443 (37% from fat)
Fat 18 gram
Saturated Fat 7 gram
Trans Fat 0 gram
Cholesterol 5 mg.
Sodium 860 mg.
Carb. 38 gram
Fiber 6 gram
Sugar 4 gram
Sugar Alcohol 0 gram
Protein 28 gram
2 pounds plant-based Italian Sausage, thawed
(We used Beyond Meat Beyond Sausage Hot Italian.)
1 pound plant-based ground, thawed
(We used Beyond Meat Beyond Beef.)
1 cup panko (bread crumbs)
2 tsp. garlic, minced
2 Tbsp. dried parsley
1/2 cup Parmesan cheese, grated
3 Tbsp. fat free milk (or silk)
2 large egg whites
1/2 tsp. No Salt Sodium Free Alternative
1/2 tsp. black pepper, ground
1 Tbsp. olive oil
2 cups sweet onion, chopped
1 cup carrots, chopped
1 cup celery (about 2 stalks), chopped
12 cups (96 oz.) low sodium vegetable cooking stock
1/2 cup dry white wine
3 cups bowtie pasta
1/4 cup fresh dill, minced
Accent Flavor Enhancer, to taste
8 oz. (about 8 cups) baby spinach, washed and trimmed
We took a meat-filled soup and gave it a vegetarian makeover that our meat-loving taste testers approved of. Enjoy this soup with a slice of hard-crusted whole-wheat bread.
1. Preheat the oven to 350 degrees Fahrenheit.
2. Remove the casings from the “sausage” and put the sausage into a large mixing bowl.
3. Add the plant-based “beef,” panko, garlic, parsley, Parmesan cheese, milk, egg whites and black pepper to the bowl. Combine with a fork or mixing spoon.
4. Scoop a tablespoon of the mixture and form a meatball. You’ll make about 70 meatballs. Place the meatballs on a parchment paper lined baking sheet with edges. You want edges, so the excess oils don’t run off into the oven.
5. Bake the meatballs for 30 minutes until cooked through and lightly browned. Set aside.
6. While the meatballs cook, prep the onion, carrots, celery and dill.
7. If the meatballs are cooking, don’t start this part until they have less than 10 minutes left.
8. Heat a very large cooking pot over medium heat. Once it’s warm, pour in the olive oil and heat for 30 seconds.
9. Add the onion, carrots and celery. Saute until softened, about 5-6 minutes.
10. Pour in the vegetable stock and white wine, raise heat to medium-high and bring to a boil, stirring occasionally.
11. Once it’s boiling, reduce heat to medium and pour in the bowtie pasta. Cook, stirring occasionally for 6 minutes.
12. Add the meatballs and fresh dill to the soup. Stir together and simmer for 2 minutes.
13. Add Accent to the soup to suit your taste.
14. Stir in the spinach and cook for 1 more minute, until the spinach is wilted.
15. Divide into 10 servings. Make sure to scoop from the bottom of the pot, so every serving gets pasta and at least 6 meatballs. Enjoy with a piece of hard crust whole-wheat bread.
Yield: 10 Servings
You can freeze individual portions for easy re-heating later.
Microwave on high for approximately 2.5-3 minutes. Keep the container open a little to allow steam to escape.