Description
A quick, comforting, and healthy turkey meatball soup with spinach and orzo that comes together in about 20 minutes. It is packed with protein, uses pantry-friendly ingredients, and is perfect for weeknight dinners or meal prep.
Ingredients
Scale
- 1 pound (450g) ground turkey (93% lean)
- ½ cup (50g) breadcrumbs (Panko or standard)
- 1 large egg
- 2 cloves garlic, minced
- 2 tablespoons fresh parsley, chopped
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 6 cups (1.5 liters) chicken broth (low-sodium)
- 1 medium onion, diced
- 2 medium carrots, diced
- 2 stalks celery, diced
- 1 cup (150g) orzo pasta
- 4 cups (120g) fresh baby spinach
- 1 tablespoon lemon juice
- ½ teaspoon red pepper flakes (optional)
- Olive oil (for sautéing)
Instructions
- In a small bowl, combine ground turkey, breadcrumbs, egg, minced garlic, chopped parsley, salt, and pepper. Mix gently until just combined; do not overmix.
- Roll the mixture into small balls, about 1 inch in diameter (yields 15-20 meatballs). Set aside on a plate.
- Heat a splash of olive oil in a large Dutch oven or heavy-bottomed pot over medium heat.
- Add diced onion, carrots, and celery. Sauté for about 5 minutes until onions are translucent and soft.
- Pour in the chicken broth and scrape up any brown bits from the bottom of the pot. Bring to a boil.
- Gently drop the meatballs into the boiling broth. Reduce heat to medium-low and simmer for 8-10 minutes until meatballs float to the top.
- Use a slotted spoon to remove the cooked meatballs and set them aside on a plate.
- Add the orzo pasta to the simmering broth. Cook for 8-10 minutes until al dente, stirring occasionally.
- Add the fresh spinach and the cooked meatballs back into the pot. Stir gently until the spinach wilts (about 30 seconds) and meatballs are heated through.
- Remove from heat. Stir in lemon juice and red pepper flakes. Taste and adjust seasoning with salt or pepper if needed.
- Serve hot with crusty bread.
Notes
Do not overmix the meat to avoid tough meatballs. Remove meatballs before cooking orzo to prevent them from breaking apart or becoming mushy. Reserve some pasta water to thin the soup if reheating. Do not freeze with orzo included; freeze the base and cook fresh pasta upon reheating. For a vegetarian version, swap turkey for lentils or chickpeas.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (approx. 1.5
- Calories: 280
- Sugar: 4
- Sodium: 650
- Fat: 8
- Saturated Fat: 2
- Carbohydrates: 28
- Fiber: 3
- Protein: 22
Keywords: turkey meatball soup, healthy soup, weight loss recipe, quick dinner, 20 minute meals, orzo soup, spinach soup, meal prep, comfort food