We have modified this traditional recipe so that it is lower in saturated fat, higher in soluble fibre and lower in salt – heart healthy!

 

If you cook the mince without adding fat, it will have fewer calories. Remember to look for ‘heart smart' or premium or heart-tick mince.

 

Serves 4, suitable for freezing

 

Ingredients

400 g lean beef mince

100 g red kidney beans (rinsed from the can)

2 garlic cloves

2 bay leaves

1⁄2 cup fresh wholemeal bread crumbs

1⁄3 cup fresh basil leaves, finely chopped

1 egg lightly beaten

2 tins canned diced

   tomato

3 cups (750ml) reduced-

   salt, tetra-packed

   chicken stock

1⁄2 cup risoni pasta

2 zucchini, diced

1 carrot, diced

1 celery stick, diced

1 onion, finely diced

150 g green beans, trimmed and cut into thirds

 

Method

• Combine mince, kidney beans, onion, garlic, breadcrumbs, basil and egg in a large bowl, season with pepper and mix well.
• Roll tablespoons of the mixture into bite-sized balls and place on a large plate.
• Mix canned tomatoes, stock, 2 cups of water and bay leaves in a large deep saucepan, cover and bring to the boil.
• Add the meatballs to the soup and return to the boil.
• Reduce the heat to medium-low and simmer uncovered for 10 minutes.
• Add risoni pasta and cook for another 5 minutes.
• Add zucchini, green beans, celery and carrot and cook for another 5 minutes or until risoni pasta and vegetables are tender.
• Ladle soup into serving bowls.