Bean Soup with Meat Balls

Bean Soup with Meat Balls Recipe from Afghanistan

Region / culture: Afghanistan | Preparation time: 10 minutes | Cooking time: 1 hour | Servings: 4

Introduction

Bean Soup with Meatballs is a hearty and comforting dish that combines the rich flavors of beans, meat, and spices in a delicious broth. This recipe is perfect for those chilly days when you need something warming and satisfying. It's a versatile dish that can be adapted to suit various dietary preferences and is sure to be a hit with the whole family.

History

The tradition of combining beans and meat in a soup has roots in many cultures around the world. This particular recipe draws inspiration from Middle Eastern cuisine, where spices like cayenne pepper and cinnamon are commonly used to add depth and warmth to dishes. The use of kidney beans, yellow split peas, and mung beans in the same dish is a nod to the diverse legume varieties enjoyed in different regions.

Ingredients

1 can (15 oz or 225 g) of kidney beans, rinsed and drained
0.5 cup (125 ml) of dried yellow split peas
0.5 cup (125 ml) of dried mung beans [1]
4 cups (1 liter) of water
0.5 cup (125 ml) of short-grain rice
0.5 lb (225 g) of ground beef or lamb
0.25 tsp (1 ml) of cayenne pepper
0.25 tsp (1 ml) of ground cinnamon
salt and freshly ground pepper to taste
3 tbsp (45 ml) of vegetable oil
1 large onion, finely chopped
1 large ripe tomato, peeled and chopped
1 tbsp (15 ml) of chopped fresh dill
1 cup (250 ml) of yogurt

How to prepare

Combine the beans and half of the water in a pot over medium heat and bring to a boil.
Reduce the heat and simmer partially covered for 30 minutes.
Stir in the rice and cook for an additional 30 minutes.
Meanwhile, mix together the ground meat, cayenne, cinnamon, salt, and pepper.
Roll the mixture into small 0.5 inch (1 cm) balls.
Heat the oil in a large skillet over medium heat and sauté the onion until it is lightly browned, about 10 minutes.
Add the meatballs and brown them on all sides.
Stir in the remaining water and tomatoes and simmer covered for 30 minutes.
Add the meatball mixture to the bean mixture.
Stir in the dill and yogurt and heat until it is almost boiling.
Serve immediately.

Variations

For a vegetarian version, substitute the lamb with lentils or chickpeas. You can also experiment with different beans or spices to suit your taste preferences.

References

↑ Available in health food stores and Asian specialty shops.

Cooking Tips & Tricks

To ensure your Bean Soup with Meatballs is as flavorful as possible, consider soaking the dried beans overnight. This not only shortens the cooking time but also makes the beans more digestible. When forming the meatballs, wet your hands slightly to prevent the mixture from sticking. For a richer broth, you can also add a piece of parmesan rind while simmering the soup.

Serving Suggestions

Serve this soup hot, garnished with a dollop of yogurt and a sprinkle of fresh dill. It pairs well with crusty bread or a simple green salad for a complete meal.

Cooking Techniques

Simmering the soup slowly allows the flavors to meld together beautifully. Browning the meatballs before adding them to the soup adds an extra layer of flavor.

Ingredient Substitutions

If lamb is not available, ground beef or turkey can be used as alternatives. For a dairy-free version, coconut yogurt can replace regular yogurt.

Make Ahead Tips

This soup can be made in advance and refrigerated for up to 3 days or frozen for up to 3 months. Simply reheat on the stove or in the microwave when ready to serve.

Presentation Ideas

Serve the soup in a deep bowl with a side of lemon wedges for a fresh burst of flavor. A sprinkle of chili flakes can add a bit of heat for those who enjoy spicier dishes.

Pairing Recommendations

A light, crisp white wine or a lemon-infused iced tea would complement the flavors of the soup nicely.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator. To reheat, warm the soup over medium heat on the stove, adding a little water if necessary to adjust the consistency.

Nutrition Information

Calories per serving

A serving of Bean Soup with Meatballs contains approximately 350 calories, making it a satisfying meal that can fit into a balanced diet.

Carbohydrates

This dish is a good source of carbohydrates, primarily from beans and rice. A serving provides approximately 45 grams of carbohydrates, which include fiber that aids in digestion and promotes a feeling of fullness.

Fats

The fats in this recipe come mainly from the lamb and vegetable oil, contributing to the dish's overall richness and mouthfeel. A serving contains about 15 grams of fat, with a balance of saturated and unsaturated fats.

Proteins

Bean Soup with Meatballs is high in protein, thanks to the combination of beans, lamb, and yogurt. Each serving offers around 20 grams of protein, essential for muscle repair and growth.

Vitamins and minerals

This dish is a good source of vitamins and minerals, including Vitamin A from tomatoes, B vitamins from beans and meat, calcium from yogurt, and iron from lamb and beans. These nutrients support various bodily functions, including vision, energy production, and immune response.

Alergens

This recipe contains potential allergens, including dairy (yogurt) and may contain gluten depending on the type of vegetable oil used. Those with allergies or sensitivities should adjust the recipe accordingly.

Summary

Overall, Bean Soup with Meatballs is a nutritious and balanced meal that provides a good mix of carbohydrates, proteins, and fats, along with essential vitamins and minerals. It's a wholesome choice for those looking to enjoy a hearty and flavorful dish.

Summary

Bean Soup with Meatballs is a flavorful and nutritious dish that combines the heartiness of beans and meat with the warmth of spices. It's a versatile recipe that can be adapted to suit various dietary needs and preferences. Whether you're looking for a comforting meal on a cold day or a satisfying dish that packs a nutritional punch, this soup is sure to delight.

How did I get this recipe?

I remember the excitement that washed over me when I first saw this recipe for Bean Soup with Meat Balls. It was a cold winter day, and I was visiting my dear friend Maria in her cozy kitchen. The aroma of simmering soup filled the air, and I couldn't wait to see what she was cooking.

Maria smiled as she handed me a steaming bowl of bean soup with meatballs. "Try this, my dear," she said. "It's a family recipe that has been passed down for generations."

I took a spoonful of the soup and savored the rich flavors of the beans and tender meatballs. It was delicious, comforting, and so satisfying. I knew right then and there that I had to learn how to make this recipe myself.

Maria was kind enough to share her recipe with me, and over the years, I have perfected it to suit my own taste. The key to a delicious bean soup with meatballs, I soon learned, is to use fresh ingredients and to simmer the soup slowly to allow the flavors to meld together.

As I prepared the ingredients for the soup, I couldn't help but think back to the many recipes I have learned over the years. From my own grandmother, who taught me how to make her famous apple pie, to the Italian neighbor who shared her secret recipe for lasagna, I have always been passionate about cooking and sharing delicious meals with loved ones.

To make the bean soup with meatballs, I started by soaking dried beans overnight and then simmering them with onions, carrots, and celery until they were tender. Meanwhile, I mixed together ground beef, breadcrumbs, Parmesan cheese, and spices to make the meatballs.

Once the beans were cooked and the meatballs were browned, I added them to the pot along with some chicken broth and a dash of tomato sauce. I let the soup simmer gently on the stove, filling the house with the mouthwatering aroma of home-cooked goodness.

When the soup was ready, I ladled it into bowls and garnished it with a sprinkle of fresh parsley. I couldn't wait to share this comforting dish with my family. As they sat down at the table and took their first bites, I watched with joy as their faces lit up with delight.

"Grandma, this soup is amazing!" my granddaughter exclaimed, her eyes shining with excitement. "It's so flavorful and comforting. Can you teach me how to make it too?"

I smiled and nodded, feeling a sense of pride in passing on this cherished recipe to the next generation. Cooking has always been a way for me to connect with my loved ones and create lasting memories. And as I sat at the table with my family, enjoying the warm bean soup with meatballs, I knew that this recipe would continue to bring us together for years to come.

In the end, it's not just about the food itself, but the love and care that goes into preparing it. Each recipe tells a story, a journey of discovery and shared experiences. And as I look back on the many recipes I have learned over the years, I am grateful for the lessons and memories that cooking has brought into my life.

So the next time you sit down to enjoy a bowl of bean soup with meatballs, remember that it's not just a meal – it's a story waiting to be shared and passed down through the generations. And who knows, maybe one day, you'll be the one teaching your loved ones how to make this delicious dish, just like I did.