Turkey Meatball Soup with Quinoa
Yield: 6 servings
Calories: 279kcal
Turkey meatball soup with spinach and quinoa is a hearty and healthy meal! Protein packed quinoa, beans & vegetables gives more nutrients into your daily dishes.
Ingredients
Quinoa
- ¼ cup (484 g) quinoa, rinsed and drained
- ½ cup (120 ml) water
Meatballs
- ½ cup (50 g) panko bread crumbs
- ½ cup (120 ml) milk
- 1 pound (454 g) ground turkey
- 1 teaspoon (4 g) minced garlic
- 2 tablespoons (28 g) minced onion
- 3 tablespoons (21 g) Parmesan cheese, grated
- 1 large egg, lightly beaten
- 2 tablespoons (10 g) chopped parsley
- 1 teaspoon (1 g) lemon zest
- 1 teaspoon (6 g) kosher salt
- ½ teaspoon (1 g) black pepper
Soup
- 2 tablespoons (30 ml) extra-virgin olive oil
- 1 cup (138 g) yellow onions, ¼-inch dice
- 1 tablespoon (12 g) minced garlic
- 3 cups (720 ml) unsalted chicken broth, or stock, plus more as needed
- 1 sprig thyme
- 1 sprig rosemary
- 15 ounces (425 g) cannellini beans, canned and rinsed
- 15 ounces (425 g) dark red kidney beans, canned and rinsed
- 3 cups (168 g) spinach leaves
- kosher salt, to season soup
- black pepper, to season soup
Special Equipment
Instructions
Quinoa
- Add rinsed quinoa and water to a pot. Bring water to a boil, cover and reduce to a simmer. Cook for 15 to 20 minutes, until light and fluffy.
Turkey Meatballs
- Pre-heat oven to 375°F (190°C).
- Line a large sheet pan with foil and lightly grease with oil or cooking spray. Lightly spray a foil-lined rimmed baking sheet with cooking spray.
- To make a panade, in a small bowl combine panko bread crumbs and milk. Allow to sit for 10 minutes, then use a fork to mix together to create a paste.
- In a bowl, combine the ground turkey, panade, garlic, onion, cheese, egg, parsley, lemon zest, salt, and pepper.
- Form turkey mixture into 1 tablespoon-sized small meatballs (about 30) and transfer to the prepared baking sheet.
- Bake until cooked through, about 12 to 14 minutes.
Soup
- In a large saucepan over medium heat, warm the olive oil.
- Add the onion and sauté until translucent, about 5 minutes.
- Add the garlic and saute 1 minute.
- Add cooked meatballs, chicken broth, thyme and rosemary. Bring broth to a boil and then reduce to a simmer for 10 minutes.
- Add the cooked quinoa, cannelini beans, kidney beans, and spinach and cook just until the spinach wilts, about 3 minutes.
- Add more chicken broth if desired. Season the soup salt and pepper to taste.
Nutrition
Calories: 279kcal | Carbohydrates: 27g | Protein: 29g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 68mg | Sodium: 523mg | Potassium: 607mg | Fiber: 6g | Sugar: 3g | Vitamin A: 2800IU | Vitamin C: 14.9mg | Calcium: 140mg | Iron: 3.6mg
Recipe Link