Author Takes Greek Meatball Soup Recipe and Turns It Keto Friendly With Small Changes
Soups are good for your health regardless of your diet because they digest easier and don't put too much pressure on your digestive system. Learn how to to make a Greek Meetabel Soup, which is also good if you are on a Keto diet. Also see how she turned this Mediterranean soup into a Keto friendly recipe.
If you love the Mediterranean Diet and enjoy the Keto lifestyle take a look at this Greek Meatball Soup recipe. This recipe is an excerpt from the book called Quick Keto Meals in 30 Minutes or Less: 100 Easy Prep-and-Cook Low-Carb Recipes for Maximum Weight Loss and Improved Health.
"This soup, known as youvarlakia avgolemono, is one of the best soups I’ve ever made. It’s based on my partner Nikos’s family recipe, and it only took a couple of small changes to make it keto-friendly," writes the author of the book Martina Slajerova.
This Keto Meatball recipe makes four servings. It includes about 5 cups /1.2 L/40.6 OZ + 12 meatballs. The hands-on time is 20 minutes. the overall cooking time is 30 minutes total.
- 1 tablespoon (15 g/0.5 oz) ghee or lard
- 1 ½ cups (180 g/6.3 oz) uncooked cauliflower rice (page 8)
- 1.1 pounds (500 g) ground lamb or beef
- 1 large pastured egg
- ¼ cup (15 g/0.5 oz) chopped parsley, divided
- 2 tablespoons (8 g/0.3 oz) chopped dill
- 2 teaspoons (2 g/0.07 oz) onion powder
- ½ teaspoon ground coriander
- ½ teaspoon salt
- Black pepper
- 4 cups (960 ml/32.5 oz) beef stock or chicken stock (page 13)
- 3 large pastured eggs
- ½ cup (120 ml/4 oz) fresh lemon juice (2 to 3 lemons)
- ¼ cup (60 ml/2 oz) extra-virgin olive oil
Macronutrient ratio: Calories from carbs (3%), protein (21%), fat (75%).
To make the meatballs, grease a pan with the ghee and cook the cauliflower rice for 5 to 7 minutes, stirring occasionally. When done, remove from the heat. Place the ground lamb and egg into a bowl. Add the parsley, reserving some for garnish. Add the dill, onion powder, coriander, salt, and pepper. Add the cooked cauliflower rice, and mix until well combined. Shape into 12 medium-size meatballs and set aside.
To make the avgolemono, place the stock in a saucepan and bring to a boil. Turn the heat down to medium-low. Using a slotted spoon, add the meatballs to the boiling stock. Cover with a lid and cook over medium heat for 12 to 15 minutes.
Crack the eggs into a bowl and whisk until frothy. Add the lemon juice and keep whisking. Use a ladle to slowly pour 3 to 4 ladles of the hot stock into the bowl while whisking (in order to bring the egg mix and stock to about the same temperature). Slowly pour the egg and lemon mixture back into the saucepan with the meatballs. Cook for 2 to 3 more minutes over medium heat. Remove from the heat. Just before serving, sprinkle with the reserved parsley and drizzle with the extra-virgin olive oil.
- NUTRITION FACTS PER SERVING (ABOUT 1¼ CUP/300 ML/10.1 OZ + 3 MEATBALLS)
- Total carbs: 6.6 g | Fiber: 1.4 g | Net carbs: 5.2 g | Protein: 32.6 g | Fat: 51.2 g | Energy: 608 kcal
If you liked this recipe please share if with your friends and also see two more recipes from this book for Keto dieters. The first is called Easy Weeknight Keto Recipe To Try: Creamy Broccoli Soup and the second is called Weekend Keto Cookout with Bacon-Rubbed BBQ Chicken Skewers.
Speaking of the Mediterranean Diet. We know it's healthy, but expensive. Here are 7 ways to afford the Mediterranean Diet.