Meatball and Mung Bean Soup with Buckwheat Noodles
Description
This hearty and nourishing Meatball and Mung Bean Soup with Buckwheat Noodles is the perfect comfort food for a chilly day. The combination of savory turkey meatballs, hearty mung beans, and fresh vegetables creates a satisfying and wholesome meal. The buckwheat noodles bring an extra touch of authenticity and texture to the soup. A great bonus to this recipe is that you can prepare the meatballs and noodles in advance, freezing them for later use. Perfect for meal prep or when you need a quick, flavorful dish. The prep time does not include cooking the mung beans or resting the pasta.
Ingredients
For the Noodles:
| Ingredient | Quantity |
|---|---|
| Unbleached flour | 1 cup |
| Buckwheat flour | 1/4 cup |
| Eggs | 2 |
| Water | 1/4 cup |
| Olive oil | 1 tablespoon |
For the Meatballs:
| Ingredient | Quantity |
|---|---|
| Olive oil | 1 tablespoon |
| Onion (chopped) | 2 tablespoons |
| Celery (chopped) | 2 tablespoons |
| Garlic (minced) | 2 cloves |
| Fresh oregano (chopped) | 1 tablespoon |
| Fresh sage (chopped) | 1 tablespoon |
| Sun-dried tomatoes (chopped) | 1/4 cup |
| Ground turkey | 1 1/2 pounds |
| Pine nuts | 1/4 cup |
| Bread crumbs | 1/2 cup |
For the Soup:
| Ingredient | Quantity |
|---|---|
| Chicken broth | 7 1/2 cups |
| Snow peas (trimmed) | 1/4 cup |
| Carrot (sliced) | 1/4 cup |
| Brown rice | 1/4 cup |
| Mung beans | 1/4 cup |
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 377.8 |
| Fat Content | 16.9 g |
| Saturated Fat Content | 3 g |
| Cholesterol Content | 97.7 mg |
| Sodium Content | 882.2 mg |
| Carbohydrate Content | 33.6 g |
| Fiber Content | 3.9 g |
| Sugar Content | 3.3 g |
| Protein Content | 22.9 g |
Instructions
Step 1: Prepare the Noodles
- Sift the flours: Begin by sifting the unbleached and buckwheat flours together onto a clean, dry, flat surface. This will ensure the flours are well mixed and free of lumps.
- Create a well in the flour: Make a well in the center of the flour mound and add the eggs and olive oil.
- Mix with a fork: Using a fork, beat the eggs and olive oil, slowly incorporating the surrounding flour until the dough begins to form.
- Add water if necessary: If the dough feels too dry, gradually add water, one tablespoon at a time, until it forms a smooth dough that is not too sticky.
- Knead the dough: Knead the dough for about 10 minutes until it becomes smooth and elastic. This will help develop the texture needed for a perfect pasta.
- Rest the dough: Cover the dough with plastic wrap and allow it to rest for at least 30 minutes, or up to overnight in the refrigerator, to allow the gluten to relax.
- Roll out the dough: After resting, divide the dough into six equal pieces. Using a pasta roller, pass each piece through the machine, starting at the widest setting.
- Reduce the roller setting: Gradually reduce the opening of the pasta roller and roll the dough again until it reaches your desired thickness.
- Cut into noodles: Once the dough is rolled out, cut the strips into noodles. You can either use them fresh or allow them to dry if you want to store them for later use.
Step 2: Make the Meatballs
- Saute the vegetables: In a medium pan, heat the olive oil over medium heat. Add the chopped onion, celery, and minced garlic. Saute the vegetables until they are soft and tender, about 5-7 minutes. Remove the pan from the heat and set aside to cool.
- Toast the pine nuts: Place the pine nuts on a baking sheet and toast them in a 350Β°F oven for about 10 minutes, shaking the pan halfway through to ensure even toasting.
- Combine the ingredients: In a large mixing bowl, combine the cooled vegetable mixture, chopped oregano and sage, sun-dried tomatoes, ground turkey, toasted pine nuts, and bread crumbs. Mix well until everything is thoroughly incorporated.
- Form the meatballs: Using your hands, form the mixture into small meatballs, about 1 inch in diameter. Place the meatballs on a baking sheet lined with parchment paper.
- Bake the meatballs: Preheat your oven to 350Β°F (175Β°C). Bake the meatballs for about 25 minutes, or until they are cooked through and golden brown on the outside.
Step 3: Prepare the Soup
- Cook the rice and mung beans: In a saucepan, combine the brown rice and mung beans with 1 cup of water. Bring to a boil, then reduce the heat to low, cover the saucepan, and simmer for about 1 hour, or until the rice and beans are tender.
- Prepare the broth: In a large stockpot, bring the chicken broth to a boil. Once boiling, drop in the fresh noodles and cook them until tender, about 3-5 minutes.
- Add the meatballs and vegetables: Once the noodles are cooked, add the prepared meatballs, mung beans, brown rice, snow peas, and sliced carrots to the stockpot. Stir to combine and heat the soup through.
- Simmer the soup: Allow the soup to simmer for an additional 5 minutes to ensure all ingredients are heated and the flavors meld together. Adjust the seasoning if necessary.
Step 4: Serve
Ladle the soup into bowls, ensuring each serving gets a generous portion of noodles, meatballs, mung beans, and vegetables. Serve hot, garnished with fresh herbs if desired.
Tips & Variations:
- Make-Ahead: The meatballs can be made in advance and frozen for later use. Simply bake them, allow them to cool, and store them in an airtight container or freezer bag.
- Dry the noodles: If you prefer, you can dry the noodles after cutting them and store them for future use. Just ensure they are completely dry before storing.
- Substitute noodles: If buckwheat noodles arenβt available, you can use other types of noodles like rice noodles or whole wheat pasta.
- Add extra veggies: Feel free to add additional vegetables to the soup such as spinach, zucchini, or kale for more nutrients and flavor.
- Use different herbs: If you donβt have fresh oregano or sage, try substituting with other herbs like thyme or rosemary for a slightly different flavor profile.
Enjoy this warm and filling Meatball and Mung Bean Soup with Buckwheat Noodles for a delicious meal thatβs perfect for any time of the year!
