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4.0 from 30 votes

Kale, White Bean and Meatball Soup

Who doesn't like to find a meatball or two in a cup of soup?  This hearty, satisfying blend with kale and veg is good for you too!

Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr 15 mins
Servings: 8
Calories: 232 kcal
Course: Side Dish , Main Course
Cuisine: American

Ingredients

For Turkey Meatballs
  • 1 pound ground turkey
  • 1 onion divided
  • ⅓ cup oatmeal
  • 1 egg
  • 2 tablespoons ketchup
  • 2 cloves garlic
  • 1 teaspoon dried basil
  • ½ teaspoon salt
  • ½ teaspoon black pepper freshly ground
  • ¼ cup Parmesan Cheese freshly grated
For Soup
  • 2 tablespoons olive oil
  • 8 ounces mushrooms sliced
  • 2 carrots peeled and large chop
  • 1 talk celery diced
  • 2 cloves garlic minced
  • 8 cups chicken stock from rotisserie chicken or low-sodium broth
  • 2 bay leaves
  • 15 ounces small white beans or navy beans 15.5 ounces, rinsed and drained
  • 15 ounces diced tomatoes 15.5 ounces
  • 3 cups Fresh Kale tough stems removed, chopped
  • ½ cup orzo pasta
  • 1/4-1/2 teaspoon red pepper flakes optional
  • Parmesan rind wrapped in cheesecloth and secured by a kitchen string (optional)
For Garnish
  • Parmesan Cheese grated, optional
  • fresh basil optional
  • croutons optional
  • breadsticks optional

Instructions

    Cup of Yum
  1. Preheat oven to 350 degrees.
  2. Halve the onion lengthwise. Peel the papery skins off. Dice one half of the onion and set aside for later. Using the large holes on a box grater, grate the other half of the onion, discarding the root.
  3. In a medium bowl combine grated onion, oatmeal, egg, ketchup, basil, salt, pepper, garlic and parmesan cheese. Stir until well combined. Add ground turkey and using your hands mix well until mixture is thoroughly combined.
  4. Place a piece of parchment paper onto a rimmed baking sheet. Scoop out a small spoonful of turkey mixture and roll into one inch balls. (I used a small cookie scoop to achieve uniform meatballs). Bake meatballs for 15 minutes. Set aside to cool.
  5. In a large dutch oven, add olive oil and heat over medium heat. Add the sliced mushrooms and saute until they give up their liquid and start to brown.  Add the reserved, diced half of the onion, carrots, celery and garlic. Saute until vegetables are softened, about 5 minutes.
  6. Add chicken stock and bay leaf and heat the broth to a boil. Reduce heat to simmer and add beans, tomatoes, meatballs, red pepper flakes and parmesan rind (if using). Simmer for 20 minutes. Stir in the kale and orzo and simmer for an additional 10 minutes or until orzo is cooked and kale is tender.
  7. Sprinkle with parmesan cheese and fresh basil, if desired. Serve with croutons to sprinkle on soup or crispy breadsticks on the side.

Notes

  • Store leftovers sealed in an airtight container in the refrigerator for up to 5 days.

Nutrition Information

Calories 232kcal (12%) Carbohydrates 18g (6%) Protein 23g (46%) Fat 8g (12%) Saturated Fat 1g (5%) Cholesterol 53mg (18%) Sodium 365mg (15%) Potassium 712mg (20%) Fiber 1g (4%) Sugar 3g (6%) Vitamin A 5185IU (104%) Vitamin C 33.4mg (37%) Calcium 107mg (11%) Iron 2mg (11%)

Nutrition Facts

Serving: 8Serving

Amount Per Serving

Calories 232

% Daily Value*

Calories 232kcal 12%
Carbohydrates 18g 6%
Protein 23g 46%
Fat 8g 12%
Saturated Fat 1g 5%
Cholesterol 53mg 18%
Sodium 365mg 15%
Potassium 712mg 15%
Fiber 1g 4%
Sugar 3g 6%
Vitamin A 5185IU 104%
Vitamin C 33.4mg 37%
Calcium 107mg 11%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.