Photo: Cala
Healthy Turkey Meatball and Kale Soup
19 ingredients
30 min + 30 min
10
openrecipes
I made up this nutritious soup to help me get back into my skinny jeans after putting on some winter weight. Packed with vegetables (visible and hidden), it is good and good for you.
Estimated Nutrition (whole recipe, rough)
1132
Calories
68g
Protein
47g
Fat
115g
Carbs
Counts 17 of 20 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 17 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Kale | 1 cup chopped (67g) | 33 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Flaxseed | not in our table | 0 |
| Bean | not in our table | 0 |
| Leaf | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1-½ cup Sweet Potatoes, Peeled And Chunked
- 4 ounces, weight Fresh Button Mushrooms, Cleaned
- 1-⅓ pound Ground Turkey
- 1 whole Egg
- 2 Tablespoons Ground Flaxseed
- 3 teaspoons Minced Garlic, Divided
- 2 teaspoons Salt, Plus More To Taste
- 1 teaspoon Black Pepper, Plus More To Taste
- 2 teaspoons Olive Oil
- 1-½ cup Diced Carrots
- 2 cups Chopped Onions
- 10 ounces, weight Frozen Chopped Kale, Defrosted Or About 1 1/2 Lb. Stemmed And Chopped Fresh
- 4 cans (14.5 Oz. Cans) Reduced-Sodium Chicken Broth
- 2 cans (14.5 Oz. Cans) Petite Diced Tomatoes
- 1 can (15 Oz. Cans) Northern (white) Beans, Drained And Rinsed
- 1 leaf Bay Leaf
- ¾ teaspoons Crushed Red Pepper
- 6 ounces, weight Orecchiette, High Fiber Pasta Or Vegetable Added Pasta
- 1 cup Parmesan Cheese Shavings For Garnish
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By tastykitchen ·
Recipe sourced from
openrecipes