Ingredients
- 1 lb (454 g) lean ground pork
- ¼ cup (60 mL) grated parmesan cheese
- 1 large egg
- 2 tbsp (30 mL) chopped fresh cilantro
- 1 clove garlic, minced or ½ tsp (2 mL) garlic powder
- 1 tbsp (15 mL) chili powder
- 2 tsp (10 mL) ground cumin
- 1 tsp (5 mL) dried oregano leaves
- 2 tbsp (30 mL) canola oil
- ½ cup (125 mL) diced red onion
- 1 each stalk celery and carrot, diced
- 1 jalapeno pepper, seeded and diced
- 3 cups (750 mL) chopped kale
- 1 can (19 oz/540 mL) black beans, drained and rinsed
- 1 ½ cups (375 mL) frozen corn
- 5 cups (1.25 L) vegetable broth
- 1 cup (250 mL) tomato passata
- 2/3 cup (150 mL) Shredded mozzarella, Monterey jack or jalapeno Monterey jack cheese or crumbled feta
- Salt to taste
- Fresh cilantro leaves for garnish
Preparation
In a bowl, combine pork, Parmesan cheese, egg, cilantro, garlic, chili powder, cumin and oregano. Using a tbsp (15 mL) make small meatballs and place on a large plate.
In a soup pot, heat oil over medium heat. Saute onion, celery, carrot and jalapeno pepper for about 5 minutes or until softened. Add meatballs and shake pot slightly.
Stir in kale, beans and corn. Add broth and tomato sauce; bring to a boil. Reduce heat and simmer for about 10 minutes or until meatballs are no longer pink inside and kale is tender. Season to taste with salt, if necessary.
Ladle into bowls and sprinkle with Monterey Jack cheese and top with cilantro if desired.
Nutritional Information
-
450
-
23g
-
8g
-
95mg
-
910mg
-
10g
-
1150mg
-
35g
-
6g
-
26%DV
-
51%DV
-
60%DV
-
0.2µg
-
294µg
-
250mg
-
28g
-
90mg
Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium, vitamin D, protein, magnesium and vitamin K while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
