Description
A quick, healthy, and cozy turkey meatball soup ready in 30 minutes. Packed with lean protein, fresh veggies, and herbs, this recipe is perfect for busy weeknights and meal prep.
Ingredients
Scale
- 1 pound (450g) lean ground turkey (93% or 99% lean)
- 1 large egg
- ½ cup (50g) panko breadcrumbs (or regular/gluten-free)
- 2 cloves garlic, minced (for meatballs)
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 tablespoon coconut oil or olive oil (for searing)
- 4 cups (960ml) low-sodium chicken broth (or vegetable broth)
- 2 medium carrots, diced
- 2 stalks celery, diced
- 1 medium yellow onion, diced
- 3 cloves garlic, minced (for soup)
- 1 teaspoon dried thyme (or 1 tablespoon fresh)
- 1 bay leaf
- 2 cups fresh spinach
- 1 tablespoon lemon juice
- Optional: ½ cup small pasta (orzo, ditalini)
Instructions
- In a mixing bowl, combine ground turkey, egg, breadcrumbs, minced garlic, parsley, salt, and pepper. Mix gently with hands until just combined.
- Roll the mixture into small, bite-sized balls (about 1 inch diameter). You should get 20-25 meatballs.
- Heat oil in a large pot or Dutch oven over medium heat. Sear meatballs in batches for 1-2 minutes per side until golden brown. Remove and set aside.
- In the same pot, sauté onion, carrots, and celery for 3-4 minutes until softened. Add minced garlic and cook for 1 minute until fragrant.
- Pour in chicken broth, scraping up browned bits from the bottom. Add bay leaf and thyme. Bring to a boil, then reduce heat and simmer for 10 minutes.
- Add seared meatballs back into the pot. Cover and simmer for 5-7 minutes until meatballs are cooked through (165°F). Add pasta now if using.
- Remove bay leaf. Stir in spinach and let wilt for 1-2 minutes. Remove from heat and stir in lemon juice. Taste and adjust seasoning. Serve hot.
Notes
[‘Do not overmix the meat to avoid tough meatballs.’, ‘Use low-sodium broth to control salt levels.’, ‘Add lemon juice at the end to keep the flavor bright.’, ‘If adding pasta, cook separately or add near the end to prevent mushiness.’, ‘Freeze soup and meatballs separately from pasta for best results.’]
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (approx. 1/6
- Calories: 220
- Sugar: 4
- Sodium: 650
- Fat: 8
- Saturated Fat: 2
- Carbohydrates: 12
- Fiber: 3
- Protein: 22
Keywords: turkey meatball soup, healthy soup, 30 minute meals, comfort food, meal prep, gluten-free option, dairy-free, lean protein