real self care for busy bodies

Turkey Meatball Soup


Prep Time

15

Cooking Time

15

Yields

8

Ingredients

MEATBALLS

  • 1 pound ground turkey breast
  • 1/2 cup fresh whole-wheat breadcrumbs 
  • 1/4 cup of flax seed (or hemp seed)
  • 1 large egg, lightly beaten
  • 1/4 cup finely chopped fresh parsley
  • 1 T basil
  • 1 T oregano
  • 1/2 T red pepper flakes
  • 2 cloves garlic, minced
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon salt

SOUP

  • 1 tablespoon extra-virgin olive oil
  • 1 cup chopped onion (1 medium)
  • 2 cloves garlic
  • 8 cups low-sodium chicken broth
  • 1 15-ounce can white beans, rinsed
  • 8 cups coarsely chopped escarole or thinly sliced kale leaves (about 1 bunch)
  • freshly grated Romano or parmesan cheese

Directions

  1. To prepare meatballs: Combine first 10 ingredients (turkey through salt) in a large bowl. Refrigerate for 10 minutes to firm up. With damp hands, shape the mixture into 32 (1-inch) meatballs (about 1 scant tablespoon each).
  2. To prepare soup: Heat 1 tablespoon oil in a soup pot or Dutch oven over medium heat. Add onion and garlic stirring until the onion is translucent, 7 to 9 minutes. Add broth and bring to a low boil. One by one, drop in meatballs. After one minute stir in escarole (or kale). Simmer until each of the meatballs has floated to the top (or a minute or two later.)
  3. Top each portion with 1 tablespoon grated cheese.

Notes

Soup as prepared above = 183 calories/serving

For a heartier meal add white beans, mushrooms or whole wheat pasta.