By: Sarah Lohm, Dietetic Intern
Welcome back to part two of our NUWLi Soup Series! This winter, we’re focusing on soups that bring comfort without feeling overly heavy, and are recipes you’ll actually want to make again and again. Today’s recipe is our version of Italian Wedding Soup, a classic that fits perfectly into a simple, balanced weeknight dinner.
Lightened-Up Italian Wedding Soup
Ingredients
For the Meatballs:
- 1 lb ground turkey or ground chicken I used 93/7
- 1 egg
- 2 tbsp parmesan cheese
- 2-3 tbsp almond flour
- 1 tbsp garlic powder
- 1.5 tbsp Italian seasoning
- 1 tsp dried parsley
- 1 tsp black pepper
- 1/4 tsp salt
For the Soup
- 2 tbsp olive oil extra virgin
- 1 tbsp garlic minced
- 3 large celery sticks chopped
- 2 large carrots chopped
- 1/2 small onion chopped
- 1 can cannellini beans rinsed
- 2 cups kale chopped
- 64 oz chicken bone broth low-sodium
- 1 tbsp Italian seasoning
- 1 tbsp parmesean cheese
- 1 tsp garlic powder
Instructions
- To a large bowl, add ground turkey, Parmesan cheese, egg, almond flour, and spices. Mix until well combined.
- Using a 1-tablespoon scoop, roll your meat mixture into balls. Sauté for 5-6 minutes on each side over medium heat, or until cooked through.
- To a large pot over medium heat, add olive oil, carrots, celery, onion, and garlic. Sauté for 5-8 minutes.
- Add cannellini beans, kale, broth, spices, parmesan cheese, and meatballs. Cover and simmer for 15-20 minutes.
- Serve with a toasted baguette and enjoy!
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Why You’ll Love This Recipe
This Lightened-Up Italian Wedding Soup is cozy, nourishing, and made with simple, wholesome ingredients. It delivers all the classic flavor you expect, without relying on cream or butter, making it a lighter option that still feels satisfying.
Protein-packed, but not heavy:
Between the lean turkey (or chicken) meatballs, cannellini beans, and chicken bone broth, this soup is loaded with protein to help keep you full and satisfied.
Veggie-forward and balanced:
Carrots, celery, onion, kale, and beans add fiber, color, and texture, making this a well-rounded meal in one bowl.
Classic flavor, lighter approach:
Herbs, garlic, and Parmesan bring that traditional Italian Wedding Soup taste—no cream or heavy ingredients needed.
Customizable for your needs:
Swap turkey for chicken, use spinach instead of kale, or adjust the seasoning to your liking. This soup is easy to make your own.
Perfect for busy weeknights or meal prep:
It comes together with minimal prep and reheats beautifully, making it a great option for lunches or quick dinners throughout the week!
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