Low Calorie Turkey Meatball Soup
Light, hearty turkey meatball soup with small shell pasta, carrots, potatoes and peas in chicken broth. About 400 calories and 35g protein per bowl.
Servings: 6 servings
Calories: 420kcal
Ingredients
For the Meatballs
- 1.75 lb 93% lean ground turkey
- 1 egg
- 1/4 cup panko breadcrumbs
- 1/4 cup grated parmesan plus more for serving
- 2 cloves garlic minced
- 1 tsp Italian seasoning
- 2 tbsp fresh parsley chopped
- 1/2 tsp salt
- 1/4 tsp black pepper
For the Soup
- 1 tbsp olive oil
- 1 onion diced
- 3 carrots peeled and diced
- 2 stalks celery diced
- 2 cloves garlic minced
- 8 cups low-sodium chicken broth
- 2 medium potatoes (about 3/4 lb) peeled and cut into 1/2-inch cubes
- 1 tsp Italian seasoning
- 1 bay leaf
- 1 cup small shell pasta (conchiglie) about 4 oz
- 1 cup frozen peas
- 1/2 lemon juiced, optional
Instructions
- Mix turkey, egg, panko, parmesan, garlic, Italian seasoning, parsley, salt and pepper just until combined.
- Roll into 1-inch meatballs (about 36 to 40) and chill while you start the soup.
- Heat oil in a large pot over medium heat. Cook onion, carrots and celery 5 to 6 minutes, then add garlic for 30 seconds.
- Add broth, potatoes, Italian seasoning and bay leaf. Bring to a boil, then reduce to a gentle simmer.
- Drop in the meatballs and simmer 10 minutes without stirring for the first 5 minutes.
- Stir in the shell pasta and simmer 8 to 10 minutes until the pasta and potatoes are tender and meatballs reach 165°F.
- Stir in the peas for 2 minutes, remove the bay leaf, season and finish with lemon, parsley and parmesan.
Notes
- Keep the soup at a gentle simmer so the meatballs hold together.
- Don't stir for the first 5 minutes after adding the meatballs.
- For leftovers, cook the pasta separately so it doesn't soak up all the broth.
- Keeps 4 days in the fridge. Freeze without pasta for up to 3 months.
- Ground chicken works in place of turkey.