Main meal recipes
December 29, 2020

How to make Greek meatball soup with lemon-egg sauce (Youvarlakia)

By Maria Tikka ANutr, MMedSci
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Youvarlakia, a tradional Greek recipe ideal for the winter!

Youvarlakia is a soup with rice meatballs and egg-lemon sauce (avgolemono). It is a delicious high protein recipe you can easily modify according to your preferences! It is has a low glycaemic index, it is high in Vitamin K1 and Vitamin B complex (Check the nutrient information under the recipe).

  • You can use any type of minced meat you prefer. I like chicken or turkey mince better, but you can use low fat minced beef to create a high iron meal!
  • You can create either a thick sauce or a lovely soup, according to the amount of water you add. If you prefer a thick sauce, follow my recipe instructions for adding water. If you prefer to make a soup add more water at step 11, do not just cover the meatballs.
  • If you are not particularly interested in keeping the energy content low, feel free to serve with feta cheese. It will be amazing!
  • You can add the sauce on top of steamed vegetables or potatoes. It will be delicious!
Today’s igredients!
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Greek meatball soup with egg lemon-sauce. Ideal high protein hot meal to eat during the winter

Greek meatball soup with lemon-egg sauce (Youvarlakia)

Reduced- fat version of the traditional Greek meatball soup recipe. Made with chicken mince, but you can use and kind of mince meat you prefer.
5 from 4 votes
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Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Course Main Course
Cuisine Greek, Mediterranean
Servings 3 servings
Calories 435 kcal

Equipment

  • stock pot with lid
  • stove
  • two tablespoons
  • two mixing bowls
  • food tray
  • water boiler
  • egg yolk separator (optional)

Ingredients
  

  • 500 grams chicken mince lean
  • 80 grams glaced rice 1/2 cup, raw
  • 1 small red onion
  • 4 tbsp fresh parsley leaves
  • 3 tbsp olive oil
  • 2 medium eggs 2 egg whites and 2 egg yolks
  • 60 ml fresh lemon juice 1 + ½ lemon
  • 1/2 tsp ground pepper

Potential allergens: eggs

    Instructions
     

    • Wash the onion and parsley leaves. Slice and dice the onion and chop the parsley leaves into small pieces.
    • Wash the rice and set aside.
    • Separate th egg yolks from the egg whites. Set aside the eggs yolks and add the egg whites to the chicken mince.
    • Add the parsley, onions, rice and ground pepper to the chicken mince.
    • With your hands, nead the chicken mince with the igredients until smooth.
    • Pinch off pieces of the mixture and make 12 round meatballs. Put the meatballs on a food tray.
    • Put the pot on the stove, add the olive oil and turn the heat on (high heat). When the olive oil is hot, turn the heat off and remove the pot from the hot hob.
    • Start heating 2 L of water in the water boiler.
    • Move each meatball into the pot. Use two tablespoons (check the picture) to move the meatballs without ruining their shape.
    • Put the pot on the stove and turn the heat on (high heat).
    • Pour the boiling water in the pot to a couple of centimeters higher than the height of the meatballs. Pour the water between the meatballs. It will be easier if you start pouring water close to the edge of the pot.
    • If there is water left in the water boiler, set aside in case you need it later.
    • Maintain a high heat until the water starts boiling.
    • Cover the pot with the lid and reduce the heat to medium. Maintain a medium heat for the next 45 minutes.
    • While you are waiting, approximately 30 minutes after covering the pot, start preparing the egg- lemon sauce (avgolemono).
    • Beat the egg yolks with a fork. Then add the lemon juice gradually to beat it with the egg yolks.
    • When 45 minutes pass, uncover the pot and bring the bowl with the egg-lemon sauce next to the pot. Turn the heat off but do not move the pot from the stove.
      (If the height of the food juice is lower than the middle of the meatballs, add a small amount of hoter water from the water boiler to the pot and let the food boil for a couple of minutes.)
    • With a tablespoon (or a larger spoon), start adding the boiling food juice to the egg-lemon mixture. Every time you add an amount of food juice, beat the mixture in the bowl with a fork. Repeat the process until there is almost no juice left in the pot.
    • Pour the mixture back to the pot. Make sure your pour the mixture between the meatballs.
    • Move the pot horizontally a couple of times to mix the juice in the pot without moving the meatballs.
    • Turn the heat on again (medium heat). When the food starts boiling, turn the heat off.
    • Let the food cool down for a couple of minutes and you are ready to serve!

    Notes

    Nutrient Information (Provided by Nutritics, 2020)
     
    Protein per portion: 42g
    Monounsaturated fats: 11g (38% RI)
    Polyunsaturated fats: 1.8g (12% RI)
    Net carbohydrates per portion: 24g
    Fibre: 1.4g (6% RI)
    Glycaemic Index: 44 (low)
    Glycaemic Load per portion: 10.6
     
    Important micronutrients per portion:
    Micronutrient
    		 Amount per portion
    		 % Recommended Intake
    Vitamin C
    		 19.5 mg
    		 24
    Vitamin B1 (thiamin)
    		 0.34 mg
    		 31
    Vitamin B5 (Pantothenic acid)
    		 2.2 mg
    		 37
    Vitamin B6
    		 0.78 mg
    		 55
    Vitamin B9 (Folate)
    		 56 ug
    		 28
    Vitamin B3 (Niacin total)
    		 21.9 mg
    		 137
    Vitamin K1
    		 36.7 ug
    		 49
    Iron
    		 2 mg
    		 14
    Zinc
    		 2.4 mg
    		 24
    Phosphorus
    		 328 mg
    		 47
    Potassium
    		 798 mg
    		 40
    Selenium
    		 27.3 ug
    		 50
     
     
    Keyword gluten free recipe, greek recipes
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    Greek meatball soup with lemon-egg sauce (Youvarlakia)
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    Tagsgluten free greek recipes healthy recipes

    About The Author

    My name is Maria Tikka. I am a Registered Associate Nutritionist and a biologist. I post about nutrition topics, healthy lifestyle tips, weight management advice and healthy recipes!

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