Description

This hearty high-fibre meatball soup is practically a meal in a bowl.

Ingredients

  • 60g All-Bran Original
  • 350g lean chicken breast mince
  • 2 garlic cloves, crushed
  • 2 tablespoons finely chopped flat-leaf parsley, plus extra to garnish
  • 1 tablespoon finely chopped basil
  • 1 egg
  • 2 teaspoons olive oil
  • 1 onion, finely chopped
  • 1 large carrot, peeled, diced
  • 1 stick celery, diced
  • 1.5 litres (6 cups) salt-reduced chicken stock
  • 65g (1/3 cup) white long-grain rice
  • 200g (1 cup) fresh corn kernels
  • 150g green beans, trimmed, sliced into 1cm rounds
  • Finely grated lemon zest, to garnish

Instructions

  1. To make the meatballs, place All-Bran Original in a food processor and process until they become coarse crumbs. Place the All-Bran Original, the chicken mince, half the garlic, the parsley, basil and egg in a large bowl. Using clean hands, mix all ingredients until well combined. Using slightly wet hands, take tablespoons of the mixture and roll into balls. Set aside.
  2. Heat the oil in a large saucepan over a medium heat. Cook the onion, carrot and celery, stirring occasionally, for 5 minutes or until soft. Add garlic, cook for 1 minute more. Add stock, bring to the boil. Add the meatballs and simmer for 8 minutes. Remove with a slotted spoon and set aside.
  3. Add the rice and corn and simmer for 10 minutes until the rice is almost cooked. Return the meatballs to the pan with the beans and cook for a further 3-4 minutes until the beans are tender.
  4. Serve garnished with extra chopped parsley and grated lemon zest.