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Nov 10
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Italian Wedding Soup

Healthy Italian Wedding Soup

It’s getting to be soup weather! When the temperature outside starts cooling down, nothing warms you up from the inside out like a hot and steamy bowl of soup. I’ve always loved Italian Wedding Soup (it has meatballs in it, what’s not to like??) and this tasty and healthy version using lean turkey meatballs, kale, and whole wheat orzo is no exception. Not only is this super (souper? ha) filling, but a generous serving rings in at just 169 calories or 3 Weight Watchers SmartPoints!

Healthy Italian Wedding Soup

Looking for more soup ideas? Try my Creamy Chicken & Wild Rice Soup, Butternut Squash Soup, Cheeseburger Soup, Roasted Poblano Corn Chowder, Spaghetti & Meatball Soup, Chicken Tortilla Soup, Roasted Tomato Basil Soup or Pumpkin Apple Bacon Soup.

Mini Turkey Meatballs

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Italian Wedding Soup

Yield: 6 (1-1/2 cup) servings

Ingredients:

  • 6 oz 99% fat free ground turkey breast
  • 2 tablespoons plain bread crumbs
  • 5 tablespoons grated Parmesan cheese, divided
  • ¾ teaspoon Italian seasoning
  • 1/8 teaspoon garlic powder
  • 1 large egg white
  • 1 tablespoon skim milk
  • 1 tablespoon olive oil, divided
  • ½ cup diced onion
  • 2 medium carrots, grated or diced (I use my Pampered Chef Food Chopper and it only takes 30 seconds to dice them all!)
  • 2 garlic cloves, minced
  • Salt and black pepper, to taste
  • 64 oz 99% fat free, reduced sodium chicken broth
  • ½ cup uncooked whole wheat orzo
  • 2 cups thinly sliced raw kale

Directions:

  1. In a large bowl, combine the ground turkey, garlic powder, one tablespoon of the grated Parmesan, breadcrumbs, Italian seasoning, egg white and milk. Using your hands (or a spoon), mush all the ingredients together until well combined. Roll meat mixture into 30 separate (3/4” – 1”) mini meatballs.
  2. In a large stock pot (or a large skillet, but if you cook these in the pot you can totally use one pot for the entire meal and have one less to wash!), bring 2 teaspoons of the olive oil over medium heat. Add the meatballs to the oil and cook them, stirring occasionally until all sides are browned. Remove meatballs to a dish and set aside.
  3. Add the remaining teaspoon of olive oil to the pot and continue to heat to medium. Add the carrots, onion and garlic and sprinkle with salt & pepper. Cook for about 4 minutes, stirring occasionally, or until vegetables are softened.
  4. Add the chicken broth to the vegetables in the stock pot and cover. Bring to a boil and then uncover to add the meatballs, remaining 4 tablespoons (1/4 cup) of Parmesan, orzo and kale. Stir to combine and make sure the soup is at a boil. Re-cover the pot and return heat to medium to simmer. Cook for about 15 minutes until the orzo and meatballs are cooked through.

Weight Watchers SmartPoints:
3 per (1 ½ cup) serving (SP calculated using the recipe builder on weightwatchers.com)

Weight Watchers Points Plus:
4 per (1 ½ cup) serving (P+ calculated using the recipe builder on weightwatchers.com)

Nutrition Information:
169 calories, 18 g carbs, 2 g sugars, 5 g fat, 1 g saturated fat, 14 g protein, 3 g fiber (from myfitnesspal.com)

An Emily Bites Original

   
Yum

11 Responses to “Italian Wedding Soup”

  1. #
    1
    Erica — November 11, 2014 @ 12:47 pm

    This looks so good, Emily! I am newly pregnant and while I’m off WW for weight loss, I’m still looking for healthy recipes that feature veggies (especially dark leafy greens) and lean protein. I’m also very focused on finding new lunch options/add ons since I can’t eat my go to Ovengold turkey anymore : ) Can’t wait to try this with some extra veggies and orzo thrown in.

  2. #
    2
    Anna @ Crunchy Creamy Sweet — November 11, 2014 @ 4:53 pm

    Loving this healthy soup! Can’t wait to make it!

  3. #
    3
    Julie — November 11, 2014 @ 7:26 pm

    Ha, “souper.” I love a good pun!

  4. #
    4
    fabiola@notjustbaked — November 11, 2014 @ 9:59 pm

    I love Italian wedding soup, and this one looks perfect!

  5. #
    5
    Jennifer | Bake or Break — November 11, 2014 @ 10:26 pm

    I just love making soups this time of year!

  6. #
    6
    Christiane ~ Taking On Magazines — November 12, 2014 @ 8:48 am

    You’re right; it is soup weather. In fact, it got here in one fell swoop with the cold front that just dumped down on us from Canada. I’m loving the idea of your Italian wedding soup for dinner…perfect comfort food with a bit of healthy woven in.

  7. #
    7
    Sarah @ SnixyKitchen — November 12, 2014 @ 11:29 pm

    This soup looks just perfect for the cooler season. Now that I’m finally bundling up and putting the heater on, I’m ready for soup and this one looks so comforting!

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    8
    Jackie — January 8, 2015 @ 7:18 pm

    I’m in Chicago, in the midst of this polar vortex and I made this yesterday it was delicious! I made the tomato soup earlier this week (which has been on my regular list for awhile now). And the slow cooker chicken enchilada soup is in the crockpot right now! Can’t have enough soup with weather like this! Stay warm!

    • Emily Bites replied: — January 8th, 2015 @ 7:35 pm

      You are on a roll! I’m so glad you love this one! I haven’t tried the slow cooker enchilada soup (it was a guest post by another blogger while I was on my honeymoon) but I hope it’s good!

  9. #
    9
    Faye Faraldo — March 31, 2016 @ 2:51 pm

    I live in sunny CA and love to make soups. Can this be made i a crock pot as I just bought a new one just to make soup

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    10
    Denny — December 4, 2016 @ 11:03 pm

    So good on this cold December day. We still have kale growing in the garden and this was a perfect use for it as well as the garlic we grew and preserved in white wine vinegar. Thanks, Emily, for another wonderful recipe.

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