Forget ground beef and try turkey for a leaner spin on this hearty meatball soup.
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Red meat has long been a staple protein, but global tastes may be changing. Perhaps you’re one of the millions now trying to avoid — or at least cut down — on the amount of red meat you eat. If you’re trying to trim steaks and beef, you may have also encountered the challenge of finding foods that mimic your favorite meaty meals.
Let’s be honest: Nothing can 100% imitate the flavors of an authentic filet mignon, but there are ways to get a similar experience with healthier alternatives. Take ground turkey as an example. True, turkey tends to be a bit dry, but it can hold its own in traditionally beefy recipes.
For instance, have you ever considered swapping beef for turkey in a classic meatball soup? Since this recipe is full of fresh veggies, herbs, and spices, it’s easy to transition to turkey without making serious flavor sacrifices.
If you’re looking for a way to sneak leaner meats into your diet, this comforting turkey meatball soup will certainly surprise your taste buds.
Is Meatball Soup Healthy?
The main reason for switching ground beef for turkey is to give it a healthier nutritional profile. I know there are tons of debates over just how good or bad red meats are, but there’s no question turkey has lower saturated fat. Also, this soup is full of many healthful supporting players, including fiber-rich whole wheat pasta and vitamin-filled veggies like spinach, celery, and carrots.
Although there’s a lot for health-focused foodies in this meatball soup, I know low-carb dieters won’t like some ingredients like pasta and breadcrumbs. If that’s the case, you could take out the pasta and put in zucchini noodles near the end of your cooking. Also, consider swapping breadcrumbs for a keto-approved option like almond or coconut flour to provide a similar moisture absorption effect.
How do you keep turkey meatballs flavorful?
Turkey may be lean and nutritious, but it has a bad reputation for blandness. There’s a reason people don’t naturally gravitate to Turkey Burgers or Turkey Bacon! However, the cheese, spices, and herbs in this meatball mix help significantly bump up the flavor with minimal effort.
If you still find that these seasonings aren’t giving your soup enough flavor, you can spice up your meatball mix with extra ingredients like shredded Asiago cheese, sun-dried tomatoes, or chopped shallots. Although a bit of Worcestershire sauce or soy sauce adds extra sodium, these condiments can give a kick of complexity to your turkey meatballs if you want to take savoriness to the max.
It’s also essential to recognize that the fat content of your ground turkey will impact its taste. Although we’re using turkey for its relative leanness, you’ll notice that choices like 85/15 hold onto moisture noticeably better than 90/10.
Speaking of fat, remember you’ll get some healthy fats from other ingredients like olive oil and grated cheese. You could add a drizzle of extra virgin olive oil to the top to help infuse your soup with even more richness and bring out the best in those meatballs.
INGREDIENTS
- 1 lb lean ground turkey
- 1 large egg
- 1/4 cup whole wheat breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 4 cups low-sodium chicken broth
- 1 can (14.5 ounces) diced tomatoes, no salt added
- 1 cup whole wheat pasta, such as shells or ditalini
- 2 cups baby spinach leaves
- Fresh parsley for garnish
INSTRUCTIONS
Mix
Form meatballs with turkey mixture.
Sauté
Cook onions, carrots, and celery.
Simmer
Add broth, tomatoes, meatballs, and pasta.
Devour!
FAQs & Tips
Don’t know when you’ll have the time to cook a pot of meatball soup? No worries! You can cook the meatballs well ahead of time, wrap them in cling wrap after they’ve cooled, and put them in freezer-safe bags for a few months. That way, when it’s time to make your soup, you just have to boil all the ingredients in the broth and drop your thawed meatballs in to warm through.
It’s also easy to store your turkey meatball soup in an airtight container for super simple lunches or dinners. You can reheat turkey meatball soup a few days after storage in the fridge or after 3 months in the freezer.
Anyone on a gluten-free diet needs to find alternatives to the breadcrumbs and pasta in this meatball soup recipe. As mentioned above, many keto substitutes like zucchini noodles, almond flour, and coconut flour work well as alternatives for people who don’t want gluten.
Don’t have chicken broth on hand? No worries! You could easily add vegetable broth or bouillon paste for similar taste profiles. It’s also OK to use filtered water, but this might result in a less flavorful experience.
Serving Suggestions
Soups and sandwiches are BFFs at lunchtime, and this meatball soup is no exception. Sure, turkey meatball soup is savory enough on its own, but you could reduce the portion size and serve it with half of a Pesto Chicken Sandwich, Tuna Salad with Egg, or Healthy Egg Salad Grilled Cheese Sandwich for a lovely lunch.
If you’re looking for a lighter option, consider making a side salad like Kale Salad with Cranberries or Healthy Chicken Cobb Salad to add health benefits (and bite!) to your turkey meatball soup. Lastly, for those who want a little extra crunch, why not make some Homemade Potato Chips for a perfectly crisp pairing?
Ingredients
- 1 lb lean ground turkey
- 1 large egg
- 1/4 cup whole wheat breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1 medium onion diced
- 2 medium carrots peeled and diced
- 2 celery stalks diced
- 4 cups low-sodium chicken broth
- 1 can 14.5 ounces diced tomatoes no salt added
- 1 cup whole wheat pasta such as shells or ditalini
- 2 cups baby spinach leaves
- Fresh parsley for garnish
Instructions
- In a bowl, combine ground turkey, egg, breadcrumbs, Parmesan, oregano, garlic powder, salt, and pepper. Mix well and form into 1-inch meatballs.
- In a large pot, heat olive oil over medium heat. Add onions, carrots, and celery, and sauté until softened, about 5 minutes.
- Add chicken broth and diced tomatoes to the pot, and bring to a simmer.
- Gently add meatballs to the simmering broth. Cook for 10 minutes.
- Stir in pasta and continue to simmer until pasta is tender and meatballs are cooked through, about 10-15 minutes.
- Add spinach to the pot and cook until wilted, about 2 minutes. Season with additional salt and pepper if needed.
- Serve hot, garnished with fresh parsley.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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