- 0:40 Prep
- 0:15 Cook
- 6 Servings
- Capable cooks
This warming soup is perfect for when you need a hearty meal in a hurry.
Ingredients
- 1 zucchini, coarsely grated
- 600g chicken mince
- 1 large carrot, peeled, coarsely grated
- 1 garlic clove, crushed
- 1 egg yolk, lightly whisked
- 2 teaspoons olive oil
- 1.25L (5 cups) water
- 500ml (2 cups) Massel chicken style liquid stock
- 285g (1 1/2 cups) fresh corn kernels
- 85g dried vermicelli pasta, coarsely broken (see note)
- 2 bunches asparagus, woody ends trimmed, thinly sliced diagonally
- 1/4 cup chopped fresh continental parsley
Method
- Step 1Place the zucchini in a colander and use your hands to squeeze out excess moisture. Transfer to a large bowl. Add the mince, carrot, garlic and egg. Season with pepper. Use clean wet hands to mix until well combined. Roll 1 tablespoonful of mixture into a ball. Transfer to a plate. Repeat with remaining mixture.
- Step 2Heat half the oil in a large non-stick saucepan over medium-high heat. Add half the meatballs and cook, turning occasionally, for 2-3 minutes or until browned. Transfer to a large plate. Repeat with the remaining oil and meatballs, reheating the pan between batches. Add the water and stock to the pan. Increase heat to high. Cover and bring to the boil. (To freeze, see tips.)
- Step 3Reduce heat to medium. Add the meatballs, corn and pasta to the pan. Cook, partially covered, for 4 minutes or until the pasta is almost tender. Add the asparagus. Cook for 2 minutes or until pasta is tender and asparagus is bright green and tender crisp.
- Step 4Season with pepper. Stir in parsley. Ladle among serving bowls and serve.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1770 kj
Energy
14g
Fat Total
3.5g
Saturated Fat
6g
Fibre
42g
Protein
33g
Carbs (total)
Notes
You should have about 3/4 cup broken vermicelli. If dried vermicelli pasta is unavailable, use dried angel hair pasta instead.
Budget tip: Make your own chicken stock. Place raw or leftover cooked chicken bones, onion, celery, carrot and parsley stems in a stockpot. Cover with cold water. Simmer, skimming occasionally, for 3-3 1/2 hours.
To freeze: Make the soup to the end of step 2. Add the meatballs to the pan and set aside to cool slightly. Transfer to a 3-3.5L freezer-proof airtight container. Set aside to cool completely. Stir in the corn and asparagus. Cover with the lid and place in the fridge for 2-3 hours to chill. Label, date and freeze for up to 3 months.
To thaw: Place the container in the fridge for 24 hours or until the soup is thawed.
To reheat: Place the soup in a large saucepan over high heat. Cover and bring to the boil. Add the pasta and reduce heat to medium. Cook, partially covered, for 5 minutes or until the pasta is tender. Continue from step 4.
- Author: Alison Roberts
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
