Turkey Meatball Soup Recipe

Simple seasonings add a ton of flavor to this one-pot meal that feeds a family in under an hour. Hearty but lean turkey meatballs take center-stage in this creamy tomato soup, complemented by colorful summer vegetables that provide lots of fiber and antioxidants. Together, you get a winning macronutrient combo of protein, fat and veggies.

Turkey Meatball Soup Recipe

Serves 4

Prep time: 15 minutes
Cook time: 35 minutes

Per 1 1/2-cup serving:

  • 416 cal
  • 15 g fat (4 g sat)
  • 33 g carbs
  • 1290 mg sodium
  • 5 g fiber
  • 7.5 g sugar
  • 32 g protein

Ingredients

1 pound lean ground turkey
1/3 cup uncooked brown rice
1/4 cup chopped cilantro
1/4 cup chopped parsley
1/2 teaspoon cumin
1 1/2 teaspoons kosher salt
1 large egg, lightly beaten
1 tablespoon olive oil
1 yellow onion, chopped
1 garlic clove, minced
3/4 teaspoon chili powder
3/4 teaspoon ground cumin
4 cups low-sodium chicken broth
3 cups water
2 carrots, sliced crosswise into ¼-inch disks
2 roma tomatoes, chopped coarsely
2 tablespoons tomato paste
1 zucchini, diced large
4 wedges Laughing Cow light creamy Swiss cheese
3 teaspoons hot sauce (optional)
1 teaspoon dried oregano
1/2 cup fresh cilantro
1 ounce (about 12) blue corn tortilla chips
1 lime, sliced into 4 wedges

Preparation

  1. Using your hands, combine the turkey with the next 6 ingredients (through egg) in a medium bowl and place in the refrigerator.
  2. Heat the oil in a large pot over medium heat until shimmering. Add the onion, garlic, chili powder and cumin and cook, stirring occasionally, until the onion has softened, about 5 minutes.
  3. Add broth and water, increase heat to high and bring to a simmer.
  4. Add carrots, tomatoes and tomato paste to the broth, stir to combine and return to a simmer.
  5. Reduce heat to medium-low and roll heaping tablespoons of meat into 1-inch balls, wetting your hands as necessary to prevent sticking, and carefully drop meatballs into the soup. Return to a simmer and cover the pot with a lid. Cook for 15 minutes.
  6. Add the zucchini and simmer uncovered until the zucchini is tender, about 10 minutes.
  7. Stir in cheese, hot sauce and oregano.
  8. Serve with cilantro, tortilla chips and a wedge of lime.
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