Italian Wedding Soup on the Light Side
Lighten up a beloved classic with "Italian Wedding Soup on the Light Side," a wholesome and satisfying dish perfect for any day of the week. This healthier twist features tender, flavor-packed turkey meatballs made with 93% lean ground turkey, panko breadcrumbs, and Parmesan cheese, gently simmered in a fragrant broth brimming with fresh vegetables like carrots, celery, and baby spinach or escarole. Nutritious and hearty, the soup is completed with delicate orzo pasta, creating the perfect marriage of comforting flavors and textures. With its 30-minute cook time and optional zesty lemon finish, this recipe is not only easy and low-fat but also irresistibly fresh and flavorful. Ideal for meal prepping or enjoying as a light, warm dinner, it’s a nutritious crowd-pleaser you’ll return to time and time again.
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Recipe Information
Ingredients
- 1 pound ground turkey (93% lean)
- 0.5 cup panko breadcrumbs
- 0.25 cup grated Parmesan cheese
- 1 unit large egg
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- 0.75 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 2 units carrots, peeled and diced
- 2 units celery stalks, diced
- 8 cups low-sodium chicken broth
- 5 cups baby spinach or escarole, chopped
- 0.5 cup dry orzo pasta
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon lemon juice (optional, for serving)
Instructions
In a large bowl, combine the ground turkey, panko breadcrumbs, grated Parmesan cheese, egg, minced garlic, Italian seasoning, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Mix until evenly combined.
Roll the mixture into small meatballs, about 1 inch in diameter, and place them on a baking sheet or large plate. Set aside.
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery, and sauté for 5-7 minutes, until the vegetables are softened.
Pour in the chicken broth and bring it to a gentle boil over medium-high heat.
Carefully add the prepared meatballs to the boiling broth. Reduce the heat to medium and let the meatballs simmer for 10 minutes, or until fully cooked through.
Stir in the chopped baby spinach or escarole. Let it wilt for 2-3 minutes.
Add the orzo pasta to the pot and cook for an additional 8-10 minutes, or until the pasta is tender. Stir occasionally to prevent sticking.
Taste the soup and adjust seasoning with the remaining salt and black pepper, if needed.
Ladle the soup into bowls and garnish with chopped fresh parsley. Optional: Squeeze a bit of lemon juice over each serving for a bright, fresh finish.
Nutrition Facts
Calories |
311 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.1 g | 14% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 87 mg | 29% | |
| Sodium | 667 mg | 29% | |
| Total Carbohydrate | 29.0 g | 11% | |
| Dietary Fiber | 3.2 g | 11% | |
| Total Sugars | 3.7 g | ||
| Protein | 23.2 g | 46% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 127 mg | 10% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 582 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
