Hearty & Healthy: The Best Turkey Meatball and Kale Soup Recipe for a Comforting Meal
Welcome to what we like to call “Meatball Monday” – or any day you crave a truly satisfying yet healthy meal! Forget the tired notion of “Meatless Monday” for a moment, because today, we’re diving into a dish that redefines comfort food: our incredibly flavorful and remarkably filling Turkey Meatball and Kale Soup. This isn’t just any soup; it’s a vibrant, nutrient-packed bowl that will warm you from the inside out, without weighing you down. Inspired by a fantastic find in a vintage edition of Cooking Light, this recipe has been a staple in our kitchen, perfected over the years to bring you a truly delectable experience.
Why This Turkey Meatball and Kale Soup Will Become Your New Favorite
There’s something uniquely comforting about a homemade soup, especially one that doesn’t compromise on flavor while keeping health in mind. This Turkey Meatball and Kale Soup stands out as a culinary triumph, blending robust flavors with wholesome ingredients. It’s designed to be a hearty meal that leaves you feeling satisfied, not sluggish. Imagine delicate, perfectly seasoned turkey meatballs simmering in a savory broth with nutrient-dense kale and aromatic vegetables – it’s a symphony of tastes and textures that’s surprisingly easy to achieve.
Soups are fantastic for meal prep and offer endless versatility, making them ideal for busy weeknights or cozy weekends. This particular recipe draws inspiration from the pages of Cooking Light, a testament to its thoughtfully balanced approach. Just like our popular Italian Turkey Sausage Soup or a classic Perfect Chicken Noodle Soup, this dish delivers on both comfort and a lower-calorie profile. It’s the kind of meal that makes healthy eating feel like a treat, not a chore.
The Meatballs: Lean Protein with a Quinoa Twist
The star of this soup, beyond the flavorful broth, is undoubtedly the turkey meatballs. What makes them truly special is the ingenious use of quinoa as a binding agent. Many traditional meatball recipes rely on breadcrumbs, but quinoa provides a gluten-free, nutrient-rich alternative that also contributes to a wonderfully delicate texture. It binds the meatball mixture together effectively, ensuring they hold their shape during cooking while remaining incredibly tender.
Working with turkey as the base for these meatballs offers numerous benefits. It’s a lean protein source, significantly lower in saturated fat than beef, making this soup an excellent choice for a heart-healthy diet. The combination of ground turkey with cooked quinoa, fresh herbs like parsley and basil, grated Parmigiano-Reggiano, and minced garlic creates a flavor profile that is both fresh and deeply savory. While they might feel delicate when raw, they firm up beautifully in the broth, infusing the soup with their rich taste. If you’ve been looking for a go-to turkey meatball recipe, you might also like my other Turkey Meatball recipe developed over the years!
Embracing Lacinato Kale: A Milder, More Flavorful Green
If you’ve ever been hesitant about adding kale to your soup, this recipe might just change your mind, thanks to lacinato kale. Also known as dinosaur kale due to its crinkly, dark green leaves, lacinato kale is a game-changer. It’s thicker and more tender than common curly kale, and crucially, it has a milder, slightly sweeter flavor that lacks the bitterness often associated with other kale varieties. This makes it far more palatable, even for those who claim to dislike green vegetables.
Beyond its pleasing texture and taste, lacinato kale is a nutritional powerhouse. It’s packed with vitamins A, C, and K, as well as minerals like calcium and iron, and a good amount of fiber. When simmered in this soup, it softens beautifully, absorbing the flavors of the broth and ingredients without becoming overly chewy. It adds a vibrant green hue and a fantastic textural contrast to the tender meatballs. Even the most skeptical eaters (like my fiancé, who usually has an “array of disgusted faces” for regular kale) have been won over by this particular variety. Sometimes, a little culinary persuasion is worth it for the health benefits!
Crafting the Perfect Pot: Tips for a Robust Soup
Making a great soup is an art, but it’s an art that anyone can master with a few key techniques. For this Turkey Meatball and Kale Soup, the foundation is crucial. Starting with a large Dutch oven or a sturdy soup pot ensures even cooking and enough space for all your delicious ingredients. Browning the meatballs first is a vital step; it locks in flavor and creates a beautiful crust, adding depth to the final dish. Don’t overcrowd the pan; work in batches if necessary to ensure proper browning, rather than steaming.
The aromatic base of shallots, celery, and garlic provides a wonderful foundation for the soup’s flavor. Sautéing them until tender brings out their sweetness and fragrance. And when it comes to stock, quality matters. Using unsalted chicken stock gives you control over the seasoning, allowing the natural flavors of the ingredients to shine. If you have homemade chicken stock on hand, even better! It truly elevates the entire soup. Finally, adding a touch of crushed red pepper introduces a subtle warmth that enhances the overall profile without overwhelming it, making each spoonful a delightful experience.
Ingredients Spotlight: What Makes This Soup So Good
Every ingredient in this Turkey Meatball and Kale Soup plays a crucial role in building its incredible flavor profile. The fresh flat-leaf parsley and basil aren’t just garnishes; they’re integral to the bright, herbaceous notes that cut through the richness of the turkey and cheese. Kosher salt and freshly ground black pepper are essential for seasoning at every stage, enhancing the natural taste of each component. Divided garlic cloves ensure that you get that pungent, aromatic kick in both the meatballs and the soup base, layering the flavor beautifully.
Extra-virgin olive oil is used for its delicate flavor and its ability to help brown the meatballs and sauté the vegetables. Shallots, with their milder, sweeter onion flavor, are preferred over regular onions in this recipe to add a nuanced depth. Celery contributes a fresh, slightly peppery crunch and aroma to the mirepoix. And of course, the Parmigiano-Reggiano cheese, divided between the meatballs and a final garnish, adds a salty, umami richness that ties all the flavors together, making the soup truly irresistible.
Turkey Meatball and Kale Soup
Chef Lindsey
15 minutes
10 minutes
25 minutes
6
people
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Ingredients
-
1
pound
turkey -
½
cup
cooked quinoa
I used half black, half red quinoa -
½
cup
grated Parmigiano-Reggiano cheese
divided -
2
tablespoons
chopped fresh flat-leaf parsley -
2
tablespoons
chopped fresh basil -
½
teaspoon
kosher salt
divided -
½
teaspoon
freshly ground black pepper
divided -
6
garlic cloves
minced & divided -
1
large egg
lightly beaten -
4
teaspoons
extra-virgin olive oil
divided -
½
cup
chopped shallots -
½
cups
chopped celery -
8
cups
trimmed chopped lacinato kale
aka Dinosaur Kale -
¼
teaspoon
crush red pepper -
5
cups
unsalted chicken stock
Bonus points for homemade!
Instructions
-
Combine turkey, quinoa, ¼ cup cheese, parsley, basil, ¼ teaspoon salt, ¼ teaspoon pepper, 2 garlic cloves and egg in a large bowl. Mix gently just until combined. Working with damp hands shape turkey mixture into 24 meatballs. Mine only made 17, but obviously I was too generous in my portioning.
-
Heat a large Dutch oven or soup pot over medium-high heat. Add 1 teaspoon oil to pan and swirl to coat. Brown half meatballs on all sides and repeat with additional teaspoon of oil and remaining meatballs.
-
Add remaining 2 teaspoons oil and sauté shallots and celery for 5 minutes. Add garlic and continue to sauté for 1 minute. Add kale, remaining ¼ teaspoon salt and pepper, and red pepper; cook 2 minutes. Add stock; bring to boil. Add meatballs and reduce heat to a simmer. Simmer 10 minutes until meatballs are cooked through and kale is tender.
-
Serve soup with remaining ¼ cup cheese, lemon if desired (I didn’t think it needed it), and crusty bread. Crusty bread soaked in the broth will float anyone’s boat. For serious.
Notes
Nutrition
Calories:
264
kcal
|
Carbohydrates:
17
g
|
Protein:
23
g
|
Fat:
12
g
|
Saturated Fat:
3
g
|
Polyunsaturated Fat:
2
g
|
Monounsaturated Fat:
5
g
|
Trans Fat:
1
g
|
Cholesterol:
78
mg
|
Sodium:
712
mg
|
Potassium:
585
mg
|
Fiber:
3
g
|
Sugar:
5
g
|
Vitamin A:
3151
IU
|
Vitamin C:
31
mg
|
Calcium:
209
mg
|
Iron:
2
mg
Appetizer, Soup
American, Italian
264
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Serving Suggestions & Customizations
This Turkey Meatball and Kale Soup is fantastic on its own, but a few additions can elevate your meal even further. A slice of warm, crusty bread is practically a requirement, perfect for soaking up every last drop of the rich, savory broth. Beyond that, consider a squeeze of fresh lemon juice just before serving; while I personally find the soup doesn’t always need it, a hint of citrus can brighten the flavors and add a refreshing zing for those who enjoy it. For an extra touch of indulgence, a sprinkle of fresh grated Parmigiano-Reggiano or even a dollop of fresh ricotta cheese can add creaminess and depth.
Feel free to get creative with customizations. If you love a little extra heat, a pinch more crushed red pepper can kick things up. For added vegetables, consider stirring in some diced carrots or zucchini during the last few minutes of simmering. To make it even heartier, you could add a small amount of cooked pasta (like ditalini or orzo) or a spoonful of cooked rice directly into individual bowls before serving. This soup is wonderfully adaptable, making it a great canvas for your culinary imagination.
Storage and Reheating Tips
One of the many advantages of this Turkey Meatball and Kale Soup is how well it keeps, making it an excellent candidate for meal prep. Once cooled, transfer the soup to airtight containers and refrigerate for up to 3-4 days. The flavors tend to meld and deepen overnight, often making leftovers even more delicious than the fresh batch.
For reheating, gently warm the soup on the stovetop over medium-low heat, stirring occasionally, until it’s heated through. You may need to add a splash of chicken stock or water if the soup has thickened too much in the refrigerator. If reheating individual portions, the microwave works perfectly. This soup also freezes beautifully. Portion it into freezer-safe containers or bags and freeze for up to 2-3 months. Thaw overnight in the refrigerator before reheating. It’s a convenient way to have a healthy, homemade meal ready to go whenever a craving strikes.
Final Thoughts: A Bowl of Pure Goodness
In a world where finding truly healthy yet satisfying meals can sometimes feel like a challenge, this Turkey Meatball and Kale Soup emerges as a delicious solution. It’s a testament to how simple, fresh ingredients can come together to create something truly extraordinary. Bursting with savory flavors, packed with lean protein and nutrient-rich greens, and remarkably filling, this soup is more than just a recipe; it’s an invitation to enjoy comforting, wholesome food that nourishes both body and soul. Whether you’re a long-time soup lover or new to the world of healthy cooking, this dish promises to be a delightful addition to your culinary repertoire. We encourage you to try it and experience the goodness for yourself!