Healthy Italian Wedding Soup Recipe with Cauliflower Rice

Apr 19 2016

Soup So Good You'll Wanna Marry It

Italian wedding soup is souper delicious, but those tiny pearls of pasta and bite-sized balls of meat can add up to a hefty nutritional price tag. Well, not here! We replaced pasta with riced cauliflower and made some super-lean meatballs. The result? A low-calorie flavor-fest you'll flip for...

Hungry Girl's Healthy Italian Wedding Soup with Cauliflower Rice Recipe

Print Italian Wedding Soup with Cauliflower Rice Print

1/10th of recipe (about 1 1/3 cups): 108 calories, 2.5g total fat (1g sat. fat), 677mg sodium, 8g carbs, 2g fiber, 3.5g sugars, 12.5g protein

Prep: 25 minutes
Cook: 45 minutes



10 cups reduced-sodium chicken broth

2 cups roughly chopped cauliflower (or HG Alternative)

2 cups chopped carrots

1 cup chopped celery

1 cup chopped onion

6 cups chopped spinach leaves



1 lb. raw extra-lean ground beef (4% fat or less)

1/2 cup finely chopped onion

1/3 cup egg whites (about 3 large eggs' worth)

1 tsp. dried parsley

1 tsp. chopped garlic

1/4 tsp. each salt and black pepper


Add 4 cups broth to an extra-large nonstick pot. Bring to a boil.

Meanwhile, in a large bowl, combine all meatball ingredients. Evenly form into 30 meatballs, each about 1 inch in diameter.

Carefully add meatballs to the pot, and return to a boil.

Reduce to a simmer. Cook for 5 minutes, or until meatballs are cooked through.

Meanwhile, pulse cauliflower in a blender until reduced to rice-sized pieces.

Carefully add remaining 6 cups broth to the pot. Add carrots, celery, and onion. Return to a boil.

Reduce heat to low. Add cauliflower rice. Stirring occasionally, cook until cauliflower rice is tender and all other veggies have softened, about 8 minutes.

Add spinach, and stir until wilted.


HG Alternative: Instead of blending 2 cups of roughly chopped cauliflower into rice-sized pieces, use 1 3/4 cups of premade cauliflower rice or crumbles, like the kinds by Trader Joe's and Green Giant.

HG Tip: Freeze leftovers in single servings! Divide soup into microwave-safe containers. Once cool, cover and freeze. Reheat in the microwave or in a small nonstick pot.

Chew on this:

Oooh, do you smell that? Today is April 19th, National Garlic Day. Time for some Great Garlic Miracle Mashies.

Soup's on for everyone! Click "Send to a Friend" now.


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