Healthy Turkey Meatball and Kale Soup


Healthy Turkey Meatball and Kale Soup

Healthy Turkey Meatball and Kale Soup:


1 1/2 cup 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.) can 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


Place sweet potato in a food processor and puree until finely ground. Transfer to a large mixing bowl. Place mushrooms in 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. 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 tsp. garlic. If using fresh kale, add 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 gentle boil. Add meatballs individually. Stir gently. Bring to a second boil. Add orecchiette, and if using frozen kale, add now. Bring to a gentle boil. Stir gently. Cover loosely and reduce heat to medium low. Simmer 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 10 to 12 servings.


Suggestion: 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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