Youvarlakia (Greek Meatball Soup)

Youvarlakia, also spelled giouvarlakia, is a Greek meatball soup. The lemony broth is hearty and comforting, and the juicy beef meatballs are packed with incredible herbaceous flavor. If you love Greek avgolemono soup then you'll love this gluten-free meatball soup recipe too.

Youvarlakia is Greece’s traditional meatball soup. It is both bright and light while also feeling hearty and comforting.

I must confess—I eat this Greek meatball soup all year round. I know soups and stews are typically enjoyed in winter, but I could eat half a pot of this soup in one sitting regardless of the weather. During the summer, I enjoy it at room temperature with a squeeze of fresh lemon juice. During the colder months, I have it steaming hot.

To make this meatball soup recipe, meatballs dotted with rice simmer in water then are finished with avgolemono (avgo (egg) and lemono (lemon)). The method is used in many Greek recipes, most famously the eponymous Avgolemono Greek Lemon Chicken Soup. In this case, the mixture thickens the soup, with the eggs adding a cloud-like fluffiness and the lemon adding a great tanginess.

Ingredients for Youvarlakia (Giouvarlakia)

This soup is budget-friendly, consists of very few ingredients, and comes together with only a few simple steps. Here’s what you need:

• Olive oil: You cannot make a Greek soup without extra virgin olive oil. It enhances flavor and richness. Use the best quality you can find.
• Ground beef: I like to use lean beef, as it won't release as much fat into your broth. You could substitute for half beef and half pork.
• Onion: White or yellow onion is best.
• Herbs: Freshly chopped parsley and mint add freshness and brightness and infuse the meatballs with flavor.
• Eggs: Eggs are the binding agent in this recipe, both in the meatball mixture and the broth.
• Salt and pepper: Enhances the flavor of both the broth and the meatball mixture.
• Rice: Small or medium grain rice, such as Arborio rice, remains plump and creamy when cooked. It's commonly used to make risotto and is the best choice for this recipe. All rice contains starches called amylose and amylopectin. Long-grain rice has amylose, which does not break down in the cooking process. On the other hand, most short and medium-grain rice have amylopectin, which creates a creaminess and gelatine-like texture when cooked—the ideal rice for this soup.
• Lemon: Lemons give the soup tanginess and a vibrant taste. You can squeeze additional lemon juice just before serving. Whatever you do, do not reduce the lemon to less than two. Fresh lemon is key!

How to Make Greek Meatball Soup

When I started making avgolemono my husband would cheekily let off a little laugh and start making kissing noises while pouring the lemon egg mixture into the soup, and he would say, ”So your eggs won't curdle!” I soon learned of an old wives tale that says making kissing noises while whisking eggs, will create a perfect soup with no curdling. A little bit of quirky Greek cultural flair never hurts in the kitchen!

• Start the meatball mixture. In a large bowl, combine 1 pound of ground beef, 1 cup of uncooked rice, 1 grated onion, 1 egg, ¼ cup of olive oil, and ½ cup each of parsley and mint. Season with 1 ½ teaspoons of salt and 1 teaspoon of black pepper.
  
  
  
  
  
  
• Make the broth. Place 2 quarts of water, two tablespoons of olive oil, and one teaspoon of salt in a large pot. Bring to a boil, then reduce the heat to allow the water to simmer while you roll the meatballs.
• Form the meatballs. Mix the meatball mixture well, then roll approximately 40 small meatballs with your palms (they should each be a little smaller than a golf ball).
  
  
  
  
  
  
• Cook the meatballs. Carefully transfer the meatballs to the simmering water (if your pot is very wide, you may need to push them aside with a spoon as you go to make room). Allow them to simmer until they are cooked through, about 30 minutes.
• Make the Avgolemono. While the meatballs cook, separate 2 eggs, placing the whites in a medium bowl and the yolks in a small bowl. Whisk the whites until they are thick and fluffy but not too stiff. Juice two lemons into the bowl with the egg whites, then add the yolks and whisk until fully incorporated. It will look very thick and yellow, whisk vigorously to incorporate fully.
  
  
  
  
  
  
• Temper the eggs. When the meatballs have cooked through, take one large ladle of broth from the pot of meatballs and slowly drizzle the liquid into the egg and lemon mixture while whisking continuously. Repeat with a second ladleful of broth. Pour the egg and lemon mixture into the soup, while stirring. At this point, it should be foamy, still watery, and light yellow in color. Turn the burner off, cover the pot with a lid, and let the soup sit for about 10 minutes to thicken.
  
  
  
  
  
  
• Serve. Divide the soup among bowls and finish with freshly cracked black pepper. Serve with lemon wedges and, optionally, bread on the side.

A Note About Rice

The uncooked rice in this Youvarlakia recipe behaves just like breadcrumbs, absorbing the cooking liquid and releasing it back into the meatball to keep it tender and juicy. The rice also soaks in a lot of flavor, making these meatballs extra delicious!

While adding uncooked rice to meatballs may seem unusual to some, the use of grains in meatballs is quite common in Greek and Eastern Mediterranean recipes, from basmati rice in Persian Koofteh to bulgur in Turkish Içli Köfte or Middle Eastern kibbeh.

To make the meatballs in Youvarlakia, use small or medium-grain white rice like arborio or carnaroli, which cooks in unison with the meatballs to be perfectly tender yet toothsome. Avoid long-grain, like basmati or precooked, or instant rice as it will become mushy. I don’t recommend brown rice as it takes far longer to cook and will result in overcooked meatballs.

What to Serve with Youvarlakia

This Greek meatball soup recipe is filling enough on its own—with the rice, meat, and egg it’s really a whole meal in one.

Crusty bread or pita are common pairings. If you’d like a starter, serve with a fresh crunchy salad, like traditional Greek salad. A glass of ouzo is also a welcome indulgence, as is Greek orange honey cake or Loukoumades for dessert.

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Youvarlakia (Greek Meatball Soup)

Youvarlakia, also spelled giouvarlakia, is a Greek meatball and rice soup with a tangy, lemony broth. An egg and lemon emulsion called avgolemono imparts an irresistible velvety quality and deliciously bright flavor to complement the rich, herbaceous meatballs. This hearty and comforting soup is a sure-fire hit with the whole family!

Course Main Course, Soup

Cuisine Greek

Diet Gluten Free, Low Lactose

Prep Time 20 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour

Servings 6

Calories 486.7kcal

Author Ruth Bardis

Ingredients

For the Broth

• 2 quarts (8 cups) water
• 2 tablespoons extra virgin olive oil
• 1 teaspoon kosher salt

For the Meatballs

• 1 pound ground beef (preferably 80/20)
• 1 cup Arborio rice ,uncooked
• 1 large onion, grated
• 1 egg
• ½ cup finely chopped flat-leaf parsley
• ½ cup finely chopped mint
• 1 ½ teaspoons kosher salt
• 1 teaspoon black pepper
• ¼ cup extra virgin olive oil

For the Avgolemono

• 2 eggs
• 2 large lemons, juiced

To Serve

• Freshly ground black pepper
• Lemon wedges
• Crusty bread or pita bread (optional)

Instructions

• Make the broth. Into a large soup pot or Dutch oven, add the water, two tablespoons of olive oil, and one teaspoon of salt. Bring to a boil over high heat, then reduce the heat to medium-low to allow the water to simmer while you roll the meatballs.
• Make the meatballs. In a large bowl, combine the beef, rice, onion, egg, parsley, mint, salt, pepper, and olive oil. Mix the ingredients well, then roll approximately 40 small meatballs with your palms (they should each be a little smaller than a golf ball).
• Cook the meatballs. Carefully transfer the meatballs to the simmering water, you may need to push the meatballs aside with a spoon as you go to make room. Adjust the heat to maintain a simmer. Cook until the meatballs are cooked through, about 30 minutes.
• Make the Avgolemono. While the meatballs cook, separate the eggs, placing the whites in a medium bowl and the yolks in a small bowl. Whisk the whites until they are thick and fluffy but not too stiff. Add the yolks and lemon juice to the egg whites and whisk until fully incorporated. It will look very thick and yellow, whisk vigorously to fully incorporate.
• Temper the eggs. When the meatballs have cooked through, take one large ladle of broth from the pot of meatballs and slowly drizzle the liquid into the egg and lemon mixture while whisking continuously. Repeat with a second ladleful of broth. Pour the egg and lemon mixture into the soup, while stirring. At this point, it should be foamy, still watery, and light yellow in color. Turn the burner off, cover the pot with a lid and let the soup sit for about 10 minutes to thicken.
• Serve. Divide the soup among bowls and finish with freshly cracked black pepper. Serve with lemon wedges and, optionally, bread on the side.

Notes

• This soup is at its best immediately after it’s cooked, as it loses some of its fluffiness once it’s reheated. You can store the leftovers, covered in the refrigerator, for up to 3 days and reheat over the stovetop. Just keep in mind your leftovers won’t have the luxurious fluffy texture of the first serving.
• Be sure to use small or medium-grain white rice like arborio or carnaroli, which cooks in unison with the meatballs to be perfectly tender yet toothsome. Avoid long-grain, like basmati, or precooked, or instant rice as it will become mushy. I don’t recommend brown rice as it takes far longer to cook and will result in overcooked meatballs.
• Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams, and spices.

Nutrition

Calories: 486.7kcal | Carbohydrates: 32.7g | Protein: 18.8g | Fat: 31.3g | Saturated Fat: 8.5g | Polyunsaturated Fat: 2.4g | Monounsaturated Fat: 17.5g | Trans Fat: 0.9g | Cholesterol: 135.5mg | Sodium: 1072.7mg | Potassium: 390.1mg | Fiber: 2.8g | Sugar: 1.8g | Vitamin A: 709.4IU | Vitamin C: 28.3mg | Calcium: 68.2mg | Iron: 4.1mg

The post Youvarlakia (Greek Meatball Soup) appeared first on The Mediterranean Dish.

Frequently Asked Questions

Rice is a part of the Mediterranean diet

Mediterranean diet includes rice, which is both permitted and encouraged. This diet emphasizes whole grains, fruits, vegetables, legumes and healthy fats like olive oil and nuts. It also allows for moderate amounts of dairy products, fish and meat. Whole-grain rice is an excellent carbohydrate source that provides energy to the body. You can also get a lot of dietary fiber, which can help you digest and provide important nutrients like iron, B vitamins, and magnesium. Cooked rice can be added to meals, such as soups and stews. If you eat rice-based dishes, it's a good idea to limit added fat.

Is Banana allowed in Mediterranean Diet?

Yes, bananas are permitted on the Mediterranean diet. Bananas provide healthy and low-calorie nutrition. They are rich in vitamin B6, potassium, and dietary fiber. It can be used as a side dish or added to meals such as porridge, smoothies and salads. To add protein, it can be served as a snack along with nut butters such as almond and peanut. For those following the Mediterranean diet, bananas can be paired with healthy fats like nuts or seeds to aid digestion and promote fullness.

What should I consume in a Mediterranean-style diet for one day?

Healthy fats and proteins are key to a Mediterranean diet. There is also a lot of fresh fruits and vegetables. A Mediterranean diet should have seven to 10 portions of fruits and vegetables each day and at least two to four 3-ounces of lean meats such as fish and chicken. Moderate amounts of healthy fats such as olive oil and nuts should be encouraged. To ensure a balanced diet, aim for three portions of whole grains each day, such as quinoa or barley.

Additionally, limiting foods that may be unhealthy when eaten regularly is important, including all processed foods, added sugar, unhealthy fats, white bread, starches, sweetened drinks such as soda or juices, red meat, and processed meats containing saturated fat or nitrates, respectively. Consuming dairy should be limited. Those who do choose to include dairy should consume low-fat versions whenever possible. Fish should not be consumed beyond three times per week because of potential mercury contamination issues affecting its nutritional value if overlooked during meal planning stages.

To ensure you're getting the most from your Mediterranean diet experience every day, it can help to plan meals - paying particular attention to ingredients included within chosen dishes that provide the heart and health benefits associated with this dietary pattern accordingly over time.

Following a Mediterranean diet can be an enjoyable experience, as it incorporates delicious and nutrient-dense food items. Choose high-quality proteins such as wild-caught fish, grass-fed meat, and organic eggs to ensure the healthiest meals. You should also include heart-healthy fats such as nuts, olives and avocados, extra virgin oil, coconut oil, and extra virgin olive oil. You should include lots of fresh and/or frozen fruits, vegetables, and whole grains, such as quinoa or barley, in your meals. Avoid unhealthy fats, added salt, processed foods and starches as well as red meat and processed meats.

What fruit can you eat as part of a Mediterranean diet

There are many fruits that can be found in the Mediterranean Diet, including apples, grapes (or melons), melons and figs as well as dates and berries. You can add fresh fruits into breakfast recipes like smoothie bowls, parfaits, or shakes to increase nutrition. Greek yogurt can be spread on toast with dates and topped with some honey. Additionally, having fresh fruit sliced over salads adds flavor and nutrients to meals and can help satisfy cravings for sweet taste components. Healthy snacks that are part of the Mediterranean Diet include nuts and seeds such a almonds, pistachios, as well as dark chocolate moderately for additional antioxidants. For the authentic flavors of this ancient diet, try the local favorites from countries near the Mediterranean Sea.

Is the Mediterranean diet suitable for people with certain health conditions, such as diabetes?

The Mediterranean Diet is a good choice for those with diabetes. This diet emphasizes whole foods, minimizes refined sugars or carbs, and places more emphasis on healthy fats than butter or oil. This helps lower the risk of developing it in people not yet diagnosed and regulates blood sugar levels for people with diabetes. Incorporating moderate exercise into this eating plan can help control and stabilize blood sugar levels. Healthy food swaps like replacing white bread with whole grain bread or adding nuts in salads to replace crackers can help create a balanced eating plan that's suitable for managing symptoms and conditions.

What is a Mediterranean breakfast?

A Mediterranean breakfast would include a combination protein, healthy oil, and carbohydrates. There are many options for eggs, including olive oil-cooked eggs with roasted vegetables or whole-grain bread, Greek yogurt or cheese with whole grain toast, quinoa porridge, with fresh fruits and nuts, and quinoa porridge. Avocado toast with tomatoes is a delicious option for breakfast. High-quality protein sources such as grass-fed meats, wild-caught fish and organic eggs are a great way to start your day. Choose nutritious carbohydrates such as whole grains like quinoa and oats; limit sugar by opting for fresh fruits instead of sweetened yogurts or cereals; add healthy fats to your meal such as avocado, extra virgin olive oil, olives, and coconut oil; and supplement your breakfast with some green tea for added antioxidants.

Statistics

• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)

External Links

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• (PDF). The Association Between Dietary Patterns, Insulin Resistance and A Systematic Review


• (PDF) Citrus as a component of the Mediterranean diet

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• The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription - PMC


• Definition of Mediterranean Diet. A Literature Review. PMC

[TAG80]

• NEJM

[TAG82]

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

How To

How the Mediterranean Diet Can Help You Lose Weight and Feel Great

The Mediterranean Diet, a dietary pattern that emphasizes healthy fats. Whole grains, legumes, fresh fruit and vegetables are all part of the Mediterranean Diet. It has been shown to have many health benefits including improved blood cholesterol, glucose control, reduced chance of developing certain cancers, better heart health, cognitive function, and weight management. A few tips can help make the transition to a Mediterranean lifestyle easier. Start by switching high-calorie snack foods like chips to nutrient-dense veggies. Learn how to add spices or other foods derived from nuts, fruit, and vegetables to your diet. Integrate grains, legumes, and high-fiber items to increase satiety after meals. These steps will enable you to enjoy your food while also achieving a healthier lifestyle that may lead to additional health benefits such a longer lifespan, better quality of life, and greater enjoyment.

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