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Servings: 6
Calories: 203kcal
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Ingredients
Bean Balls
- 1/4 cup chopped onion
- 2 cups cooked or canned [white beans] drained
- 3 cloves of garlic minced
- 1/8 cup [nutritional yeast]
- 2 tablespoons [Tamari sauce]
- 1 teaspoon dried thyme leaves
- 1 teaspoon dried oregano
- 1/2 teaspoon lemon zest
Soup
- 1 tablespoon [olive oil]
- 1/2 cup chopped onion
- 2 cloves garlic minced
- 1 small to medium zucchini diced
- 3 carrots peeled and sliced
- 1/4 cup small whole wheat or gluten-free pasta such as orzo
- 5 cups vegetable broth
- 1/2 cup tomatoes diced
- 1 tablespoon lemon juice
- 3 cups chopped greens such as kale spinach, escarole or arugula
Instructions
Pressure Cooker Method
- pre-heat the oven to 425
- line a cookie sheet with parchment paper and apply a thin coating of olive oil
- mash the beans into a paste using a potato masher or food processor
- add the garlic, onion, nutritional yeast, tamari sauce, spices, lemon zest to the mashed beans and mix well.
- roll the mixture into 1/2 inch sized balls and place on baking sheet
- bake for approximately 20 minutes - turning half way through cooking
- remove from oven and set aside
- make the soup - Turn the pressure cooker to saute.
- add oil along with garlic, onions, carrots, zucchini and cook until vegetables begin to soften for about 3 to 5 minutes. Press cancel
- add the broth, pasta, zucchini, and tomatoes
- cover, and set the pressure cooker to manual, low for 8 minutes
- quick release and once all of the steam has disappeared, carefully remove the cover and stir n the lemon juice and greens. Reduce heat to low until greens begin to wilt
- serve the soup with three bean balls and enjoy!
Stove Top Method
- pre-heat the oven to 425
- line a cookie sheet with parchment paper and apply a thin coating of olive oil
- mash the beans into a paste using a potato masher or food processor
- add the garlic, onion, nutritional yeast, tamari sauce, spices, lemon zest to the mashed beans and mix well.
- roll the mixture into 1/2 inch sized balls and place on baking sheet
- bake for approximately 30 minutes - turning half way through cooking
- remove from oven and set aside
- heat the olive oil in a soup pot and add the garlic and onions, cook, until they begin to brown about 5 minutes
- add the pasta, zucchini, tomatoes, and broth
- let simmer for about 10 minutes until pasta is soft
- stir in the lemon juice and greens and reduce heat to low until greens begin to wilt
- serve the soup with three bean balls and enjoy!
Nutrition
Serving: 2cups | Calories: 203kcal | Carbohydrates: 41g | Protein: 10g | Fat: 2g | Polyunsaturated Fat: 1g | Sodium: 622mg | Fiber: 10g | Sugar: 5g
Nutrition information provided is an estimate and can vary based on cooking methods and ingredients used
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