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Photo:Photographer: Fred Hardy II, Food Stylist: Ruth Blackburn
Photographer: Fred Hardy II, Food Stylist: Ruth Blackburn
Cook Time:1 hrActive Time:30 minsTotal Time:1 hr 30 minsServings:8Yield:1 3/4 cupsJump to Nutrition Facts
Cook Time:1 hrActive Time:30 minsTotal Time:1 hr 30 minsServings:8Yield:1 3/4 cups
Cook Time:1 hr
Cook Time:
1 hr
Active Time:30 mins
Active Time:
30 mins
Total Time:1 hr 30 mins
Total Time:
1 hr 30 mins
Servings:8
Servings:
8
Yield:1 3/4 cups
Yield:
1 3/4 cups
Jump to Nutrition Facts
Jump to recipe
How to Make Healthy Italian-Style Wedding Soup
This version of Italian-style wedding soup features turkey meatballs, veggies and fiber-rich beans. Here are tips on how to make it:
Use Ground Turkey Breast for the Meatballs
Meatballs made with ground turkey are a lean alternative to beef meatballs, provided you choose turkey ground from the breast. Ground turkey breast has less fat than regular ground turkey, which is a mixture of light and dark meat and some skin. A mixture of whole-wheat breadcrumbs, egg, fresh parsley, garlic, Worcestershire sauce and crushed fennel seeds keeps these low-fat meatballs moist, tender and flavorful.
Brown the Meatballs
Browning the meatballs before adding them to the soup gives them a boost of flavor. It also creates “fond” in the skillet, which is the caramelized browned bits at the bottom of the pan after browning meat. The fond is deglazed with white wine, which adds even more flavor to the soup. Browning also forms a crust on the meatballs, which helps them keep their shape when simmering in the soup.
Add the Veggies and Low-Sodium Chicken Broth
This soup is loaded with healthy carrots, celery, cabbage, white beans and escarole or kale. Substitute spinach, chicory, chard or any other leafy green for the escarole or kale, and any leftover cooked (or canned) beans for the white beans. Use low-sodium chicken broth to reduce sodium intake.
Can I Make Italian-Style Wedding Soup Ahead?
Absolutely! Refrigerate the soup for up to three days or freeze for up to six months. Reheat and top with cheese just before serving.
Cook Mode(Keep screen awake)IngredientsMeatballs1poundground turkey breast1 cup fresh whole-wheat breadcrumbs (see Tip)1large egg, lightly beaten¼cupfinely chopped fresh parsley2clovesgarlic, minced1tablespoonWorcestershire sauce½teaspooncrushed fennel seeds½teaspoonfreshly ground pepper¼teaspoonsalt2teaspoonsextra-virgin olive oil½cupdry white wineSoup1tablespoonextra-virgin olive oil1 cup chopped onion (1 medium)1 cup chopped carrots (2 medium)1 cup chopped celery (2 medium stalks)4 cups chopped cabbage (about 1/2 small head)8cupslow-sodium chicken broth1 15-ounce can white beans, rinsed8 cups coarsely chopped escarole or thinly sliced kale leaves (about 1 bunch)½cupfreshly grated Romano cheese
Cook Mode(Keep screen awake)
Ingredients
Meatballs
1poundground turkey breast
1 cup fresh whole-wheat breadcrumbs (see Tip)
1large egg, lightly beaten
¼cupfinely chopped fresh parsley
2clovesgarlic, minced
1tablespoonWorcestershire sauce
½teaspooncrushed fennel seeds
½teaspoonfreshly ground pepper
¼teaspoonsalt
2teaspoonsextra-virgin olive oil
½cupdry white wine
Soup
1tablespoonextra-virgin olive oil
1 cup chopped onion (1 medium)
1 cup chopped carrots (2 medium)
1 cup chopped celery (2 medium stalks)
4 cups chopped cabbage (about 1/2 small head)
8cupslow-sodium chicken broth
1 15-ounce can white beans, rinsed
8 cups coarsely chopped escarole or thinly sliced kale leaves (about 1 bunch)
½cupfreshly grated Romano cheese
DirectionsTo prepare meatballs: Combine turkey, breadcrumbs, egg, parsley, garlic, Worcestershire, fennel seeds, pepper and salt in a large bowl. Refrigerate for 10 minutes to firm up. With damp hands, shape the mixture into 32 (1-inch) meatballs (about 1 scant tablespoon each).Photographer: Fred Hardy II, Food Stylist: Ruth BlackburnHeat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the meatballs and cook, turning occasionally, until browned on all sides, 7 to 9 minutes. Remove from the heat and add wine, stirring gently to loosen any browned bits.Photographer: Fred Hardy II, Food Stylist: Ruth BlackburnTo prepare soup: Heat 1 tablespoon oil in a soup pot or Dutch oven over medium heat. Add onion, carrots and celery and cook, stirring, until the onion is translucent, 7 to 9 minutes. Add cabbage and cook, stirring, 5 minutes more. Stir in broth, beans, escarole (or kale) and the meatballs and any juice. Bring just to a boil, reduce heat to maintain a simmer and cook, stirring occasionally, until the vegetables are tender, 20 to 25 minutes. Top each portion with 1 tablespoon grated cheese.Photographer: Fred Hardy II, Food Stylist: Ruth BlackburnEquipmentLarge nonstick skillet, soup pot or Dutch ovenTipTo make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. To make fine breadcrumbs, process until very fine. To make dry breadcrumbs, spread coarse or fine breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or about 1/3 cup dry breadcrumbs.Originally appeared: EatingWell Soups Special Issue April 2016; updated March 2023
Directions
To prepare meatballs: Combine turkey, breadcrumbs, egg, parsley, garlic, Worcestershire, fennel seeds, pepper and salt in a large bowl. Refrigerate for 10 minutes to firm up. With damp hands, shape the mixture into 32 (1-inch) meatballs (about 1 scant tablespoon each).Photographer: Fred Hardy II, Food Stylist: Ruth BlackburnHeat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the meatballs and cook, turning occasionally, until browned on all sides, 7 to 9 minutes. Remove from the heat and add wine, stirring gently to loosen any browned bits.Photographer: Fred Hardy II, Food Stylist: Ruth BlackburnTo prepare soup: Heat 1 tablespoon oil in a soup pot or Dutch oven over medium heat. Add onion, carrots and celery and cook, stirring, until the onion is translucent, 7 to 9 minutes. Add cabbage and cook, stirring, 5 minutes more. Stir in broth, beans, escarole (or kale) and the meatballs and any juice. Bring just to a boil, reduce heat to maintain a simmer and cook, stirring occasionally, until the vegetables are tender, 20 to 25 minutes. Top each portion with 1 tablespoon grated cheese.Photographer: Fred Hardy II, Food Stylist: Ruth BlackburnEquipmentLarge nonstick skillet, soup pot or Dutch ovenTipTo make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. To make fine breadcrumbs, process until very fine. To make dry breadcrumbs, spread coarse or fine breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or about 1/3 cup dry breadcrumbs.
To prepare meatballs: Combine turkey, breadcrumbs, egg, parsley, garlic, Worcestershire, fennel seeds, pepper and salt in a large bowl. Refrigerate for 10 minutes to firm up. With damp hands, shape the mixture into 32 (1-inch) meatballs (about 1 scant tablespoon each).
Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the meatballs and cook, turning occasionally, until browned on all sides, 7 to 9 minutes. Remove from the heat and add wine, stirring gently to loosen any browned bits.
To prepare soup: Heat 1 tablespoon oil in a soup pot or Dutch oven over medium heat. Add onion, carrots and celery and cook, stirring, until the onion is translucent, 7 to 9 minutes. Add cabbage and cook, stirring, 5 minutes more. Stir in broth, beans, escarole (or kale) and the meatballs and any juice. Bring just to a boil, reduce heat to maintain a simmer and cook, stirring occasionally, until the vegetables are tender, 20 to 25 minutes. Top each portion with 1 tablespoon grated cheese.
Equipment
Large nonstick skillet, soup pot or Dutch oven
Tip
To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. To make fine breadcrumbs, process until very fine. To make dry breadcrumbs, spread coarse or fine breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or about 1/3 cup dry breadcrumbs.
Originally appeared: EatingWell Soups Special Issue April 2016; updated March 2023
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Nutrition Facts(per serving)284Calories11gFat24gCarbs24gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
