Healthy Turkey Meatball and Kale Soup

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.

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. Kale, white beans, carrots, and tomatoes are added to the soup for even more goodness. I use a high fiber pasta or vegetable-added pasta to maximize the nutritional value and for bulk. 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 value 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 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. It’s as if everyone collectively thought, “We’re about to get another 8 inches of snow. 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 for 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

Author: Thao | In Good Flavor Cuisine:American Courses:Appetizer Recipe Keys: L Light and Healthy

Difficulty:BeginnerPrep time: 20 minutesCook time: 30 minutesTotal time: 50 minutesServings:10 Servings

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

• 1 1/2 cups sweet potatoes, peeled and chunked
• 4 oz. button mushrooms
• 1 1/3 lb. ground turkey
• 1 egg
• 2 tbsp. ground flaxseed
• 3 tbsp. minced garlic, divided
• 2 tsp. salt plus more to taste
• 1 tsp. black pepper plus more to taste
• 2 tsp. olive oil
• 2 cups chopped onions
• 1 1/2 cup diced carrots
• 10 oz. pkg. frozen chopped kale, defrosted or about 1 1/2 lb. stemmed and chopped fresh
• 4 (14.5 oz.) cans reduced-sodium chicken broth
• 2 (14.5 oz.) cans petite diced tomatoes
• 1 (15oz.) can northern white beans, drained and rinsed
• 1 whole bay leaf
• 3/4 tsp. crushed red pepper
• 6 oz. orecchiette, high-fiber pasta or vegetable-added pasta
• 1 cup Parmesan cheese shavings for garnish

Instructions

1. 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.
2. Add turkey, egg, flaxseed, 1 tsp. garlic, 1 tsp. salt, and 1/2 tsp. black pepper to the mixing bowl. Mix with your hands until well incorporated. Roll into 1-inch meatballs. Place on a baking sheet. Set aside.
3. Heat a large stock pot over medium heat. Add olive oil. Add carrots, onion, and 2 teaspoons of garlic. If using fresh kale, add it here. Cook for about 3 minutes, stirring frequently. Add chicken broth, tomatoes, white beans, bay leaf, 1 tablespoon of salt, 1/2 teaspoon of black pepper, and red pepper. Increase the heat to high. Bring to a gentle boil.
4. Add meatballs individually. Stir gently. Bring to a second boil.
5. Add orecchiette; if you are using frozen kale, add it now. Bring to a gentle boil. Stir gently. Cover loosely and reduce the heat to medium-low. Simmer for about 12 minutes or until the pasta is al dente. Add salt and pepper to taste, if needed. Garnish with Parmesan shavings just before serving.
6. Makes 8-10 servings.

Note

• If you are making the soup ahead of time, I suggest cooking the pasta separately and adding it to the soup when it is reheated to prevent the pasta from becoming mushy.

Keywords:Light and Healthy, Soup, Turkey Meatball, Kale, Kale Soup, Turkey Soup

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