In Good FlavorThis Healthy Turkey Meatball and Kale Soup is delicious and nutritious. The meatballs contain hidden veggies. The soup is packed with kale, vegetables, and just enough pasta to satisfy the carb craving.
When I find myself upgrading to my loose jeans, it’s time to work my way back to my “skinny” jeans. And it’s time to add this soup to my diet. The intent is to pack a nutritional punch into one hot, healthy, and comforting bowl.
Start with the turkey meatballs—it has flaxseed, mushrooms, and sweet potatoes. For even more goodness, kale, white beans, carrots, and tomatoes are added to the soup. To maximize the nutritional value and for bulk, I use a high fiber pasta or a vegetable added pasta. Thank goodness we live in an age where those products can easily be found in our grocery stores.
For today’s version, I decided to use orecchiette or ear-shaped pasta. Unfortunately, this particular type does not have the fiber or nutritional values of the ones marked as high fiber. However, I love the shape and find that the texture goes well with this soup. Feel free to use the pasta that speaks to you.
This particular batch was made with frozen kale because I couldn’t find any fresh after visiting three different stores. What are the chances? I suspect the weather had something to do with it since snow was in the forecast again. It has single-handedly thwarted a couple of my recent plans, and I think it was destined to thwart my plans to find fresh kale. The stores must have had a run on this popular green. It’s as if everyone collectively thought: We are getting another 8-incher. Let’s make sure we have everything. Stock up on sand, salt, water, milk, bread, and, oh yeah…fresh kale!
Notice that the recipe uses pasta in moderation because carbs=calories. If carbs make you happy, add more. I’ll never know. But I do know that soup is good for my body and soul. It comforts. It nurtures. It warms me from the inside out. So, I’m going to curl up with a good bowl of soup and slurp my way back into skinnyjeandom!
Recommended supplies:
(Affiliate links. The products I recommend are either what I use, are on my wish list, or come highly rated.)
- A stockpot with lid—this one has a nonstick ceramic coating. It’s green & healthy, PTFE and PFOA free. I have had this pan for a few years and have been very satisfied with it.
- Mixing bowl—this is a set of 3 varying sizes with a non-skid bottom for stabilizing.
- Food processor—this 4-cup capacity is just the right size or small jobs. All removable parts are dishwasher-safe.
- Baking sheet—to place the meatballs on but not necessary for this recipe. I like this brand of baking sheet because of its corrugated surface, nonstick, and warp-resistant features.
- Spatula—for scraping, mixing, and cooking. This silicone set of 3 is 600°F heat-resistant & BPA free.
- Soup ladle—this has an acacia wood handle and a durable BPA-free matte black silicone scoop.
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Healthy Turkey Meatball and Kale Soup
Description
This Healthy Turkey Meatball and Kale Soup is delicious and nutritious. The meatballs contain hidden veggies. The soup is packed with kale, vegetables, and just enough pasta to satisfy the carb craving.
Ingredients
Instructions
- Place sweet potato in a food processor and puree until finely ground. Transfer to a large mixing bowl. Place mushrooms in a food processor and puree until finely ground. Add to the mixing bowl.
- Add turkey, egg, flaxseed, 1 tsp. garlic, 1 tsp. salt, and 1/2 tsp. black pepper into the mixing bowl. Mix with hands until well incorporated. Roll into 1-inch meatballs. Place on a baking sheet. Set aside.
- Heat a large stock pot on medium heat. Add olive oil. Add carrots, onion, and 2 teaspoons garlic. If using fresh kale, add it here. Cook for about 3 minutes, stirring frequently. Add chicken broth, tomatoes, white beans, bay leaf, 1 tsp. salt, 1/2 tsp. black pepper, and red pepper. Increase heat to high. Bring to a gentle boil.
- Add meatballs individually. Stir gently. Bring to a second boil.
- Add orecchiette, and if using frozen kale, add it now. Bring to a gentle boil. Stir gently. Cover loosely and reduce heat to medium-low. Simmer for about 12 minutes or until pasta is al dente. Add salt and pepper to taste, if needed. Garnish with Parmesan shavings just before serving.
- Makes 8-10 servings.
Note
- If you are making the soup ahead of time, I suggest cooking the pasta separately and add it to the soup when it is reheated to prevent the pasta from becoming mushy.
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oooh i love how hearty this sounds! i get hungry easily and tend to reach for junky foods, so this would keep my stomach and tastebuds satisfied for hours!
Thanks Heather! This is the kind of food I go for when I want to add balance back to my diet.