For those embracing a ketogenic or low-carb lifestyle, the idea of indulging in a warm, comforting bowl of Italian wedding soup might seem like a distant dream. Traditional recipes are often laden with high-carb ingredients like pasta, rice, and breadcrumbs. However, with a few clever substitutions, it's entirely possible to create a keto-friendly version that captures all the deliciousness of the original without derailing your dietary goals.
This article will guide you through creating a keto Italian wedding soup that is both satisfying and macro-friendly. We'll explore ingredient swaps, step-by-step instructions, and helpful tips to ensure your soup turns out perfectly every time.
What is Italian Wedding Soup?
Italian wedding soup, or "minestra maritata" as it's known in Italy, translates to "married soup." The name refers to the harmonious marriage of flavors between the green vegetables and meat, rather than the soup being served at actual weddings. This hearty soup typically features a flavorful broth, small meatballs, leafy greens, and some form of pasta.
Why Make a Keto Version?
A traditional Italian wedding soup is too high in carbs to fit into your daily macros. This keto Italian wedding soup is a delicious keto meatball soup. By making a few simple swaps, we can significantly reduce the carbohydrate content while retaining the soup's comforting and savory qualities. This allows you to enjoy a beloved classic without compromising your health goals.
Key Ingredients and Substitutions
To create a keto-friendly Italian wedding soup, we'll need to make some strategic ingredient substitutions:
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- Pasta: The most common substitution is cauliflower rice, which mimics the texture of small pasta like acini de pepe while adding a boost of nutrients and fiber. Hearts of palm rice or lupini pasta can also be used.
- Meatballs: Traditional Italian meatballs often contain breadcrumbs, which are a no-go on keto. To bind the meatballs, we'll use keto-friendly alternatives like almond flour, ground pork rinds (pork panko), or additional grated parmesan cheese.
- Vegetables: Opt for low-carb vegetables like spinach, escarole, celery, and small amounts of onions and carrots for flavor and color.
Keto Italian Wedding Soup Recipe
Here's a detailed recipe to guide you through making your own delicious keto Italian wedding soup:
Ingredients:
For the Meatballs:
- 1 lb ground beef and pork mix
- 1/4 cup grated Parmesan cheese (or nutritional yeast for dairy-free)
- 1 large egg, whisked
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1 teaspoon Italian seasoning
- 1/4 teaspoon red pepper flakes (optional)
- 2 tablespoons almond flour or ground pork rinds (pork panko)
For the Soup:
- 2 tablespoons olive oil
- 2 tablespoons butter
- 1 small onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 4 cloves garlic, minced
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 2 bay leaves
- 8 cups chicken broth (preferably bone broth for added flavor)
- 1 parmesan rind (optional, for extra flavor)
- 1 cup cauliflower rice
- 5 ounces fresh spinach or escarole, chopped
- 1 tablespoon lemon juice or apple cider vinegar
- Fresh parsley, chopped (for garnish)
- Grated Parmesan cheese (for garnish)
Instructions:
Making the Meatballs:
- Preheat oven to 400°F (200°C).
- In a large bowl, combine ground beef and pork, grated parmesan (or nutritional yeast), whisked egg, garlic powder, onion powder, salt, pepper, Italian seasoning, and red pepper flakes.
- Use clean hands to gently mix until well combined. Be careful not to overmix, as this can result in tough meatballs.
- Roll the meat mixture into small meatballs, about 3/4-inch to 1-inch in diameter. For a serving size of 6, aim for about 20 small meatballs.
- Place the meatballs on a baking sheet lined with parchment paper.
- Bake for 10 minutes, or until fully cooked through, turning once halfway through.
- Alternatively, for a richer flavor, you can brown the meatballs in a large Dutch oven or non-stick frying pan with 1 tablespoon of avocado oil or ghee. Cook for 1-2 minutes per side until golden brown and cooked through. Set aside.
Making the Soup:
- In a large Dutch oven or soup pot, heat olive oil and butter over medium-high heat.
- Add the chopped onion, carrots, and celery. Sauté the vegetables for 4-5 minutes, or until softened.
- Add the minced garlic, Italian seasoning, salt, and pepper. Cook for another minute until fragrant.
- Add the bay leaves, chicken broth, and parmesan rind (if using).
- Bring the soup to a boil, then reduce the heat to a simmer.
- Cook the soup on medium-low heat for 15-20 minutes, adding the meatballs for the last 5 minutes to warm them through.
- Remove the parmesan rind (if using) and bay leaves.
- Add the cauliflower rice and cook for 6-8 minutes or until tender.
- Stir in the chopped spinach or escarole until wilted.
- Remove from the heat and stir in the lemon juice or apple cider vinegar.
- Adjust seasoning to taste.
Serving:
- Serve the soup hot in bowls.
- Garnish with fresh parsley and grated Parmesan cheese.
Tips and Variations
- Make-Ahead Meatballs: Prepare the meatballs ahead of time and store them in the refrigerator or freezer. This will save you time when you're ready to make the soup. You can cook the meatballs from frozen right in the soup! Once you get the broth simmering, add them right in and let them thaw and warm through.
- Broth Flavor: For the best flavor, use a high-quality chicken bone broth.
- Vegetable Options: Feel free to experiment with other low-carb vegetables like zucchini, kale, or green beans.
- Spice Level: Adjust the amount of red pepper flakes to control the spiciness of the soup.
- Dairy-Free: Omit the parmesan cheese or use nutritional yeast for a dairy-free option.
- Lupini Pasta: If you can't source lupini pasta, you can substitute with cauliflower rice, hearts of palm rice, or just omit this ingredient all together.
- Meat Options: Instead of pork sausage, you all ground beef. For the pork panko, you can use 1/4 cup almond flour or add an additional 1/4 of grated parmesan cheese. Paleo Meatballs, turkey meatballs, chicken meatballs, traditional Italian meatballs are all options.
- Extra Flavor: For extra flavor, add parmesan and butter.
Storage Information
Store leftover soup in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 2 months. For best results, freeze the soup without the pasta (cauliflower rice) and cook fresh pasta when ready to serve.
Nutritional Information
This Keto Italian Wedding Soup has 5.2g of carbs and 1.5g of fiber per serving. So it has only 3.7g net carbs per yummy bowl of soup. Please note that this is an estimate and may vary depending on the specific ingredients you use.
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