Healthy Family Project

Meatball & Orzo Soup

This soup is a take on the classic comfort food Spaghetti & Meatballs. These turkey meatballs are delish and filled with veggies, and the orzo is a great bite-sized pasta that’s perfect for soups.

Today’s guest blog post comes from Ashleigh of Dash of Evans. Visit dashofevans.com for family, food and fun…on a budget!

Nutrition Tip: Green kale contains a nutrient called lutein, known not only for giving kale its color but for protecting vision and eye health.

Leftovers of this soup are a great warm-me-up lunch and it’s quite healthy, too. Make a double or triple the batch of the meatballs to freeze for other meals.  

In our house, making meatballs is a family event. Yes, it’s messy and it takes a bit longer, but it’s something fun we can do on a weekend afternoon. On the speaker, we put some Motown music on and have a blast!

Meatball & Orzo Soup

Meatball & Orzo Soup

Yield: 8
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour

Ingredients

  • 2 cloves garlic
  • 2 carrots, peeled, chopped
  • 1 cup diced sweet onion, divided
  • 1/2 green bell pepper
  • 1 tablespoon (plus 2 tsp.) Italian seasoning, divided
  • 2 tablespoons extra virgin olive oil, divided
  • 1 1/2 pounds lean ground turkey
  • 1 large egg
  • 1/4 cup Italian seasoned breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 1 small zucchini, cut into half moons
  • 3 tablespoons tomato paste
  • 1 (14 oz.) can white beans, drained, rinsed
  • 2 quarts low-sodium chicken stock
  • 1 cup orzo
  • 2 cups baby kale

Instructions

  1. Add garlic, 1 carrot, ½ cup onion and pepper to food processor. Pulse to finely chop.
  2. Mix Italian seasoning and 1 Tbsp. oil in small bowl.
  3. Combine turkey, egg, breadcrumbs and cheese in large bowl. Add chopped veggies and Italian seasoning mixture, and mix well.
  4. Heat large skillet over medium heat and spray with cooking spray. Using a teaspoon, make tiny meatballs rolling in hand before placing in skillet. Brown meatballs on both sides and remove from skillet. Set aside.
  5. Heat 1 Tbsp. oil in large pot over medium high heat. Add zucchini, ½ cup onion and 1 carrot, and cook, stirring frequently, 5-7 minutes, or until onion becomes translucent. Add tomato paste and Italian seasoning, and stir. Add white beans and stir. Add stock, orzo and meatballs. Reduce heat to medium-low and simmer 10-12 minutes. Add kale and simmer 2-3 minutes. Season with salt and pepper, to taste.
  6. To serve, top with extra parmesan.
Nutrition Information:
Yield: 8
Amount Per Serving: Calories: 293Total Fat: 12gSodium: 787mgCarbohydrates: 22gFiber: 5gSugar: 4gProtein: 29g

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