Low Fat Diva Blog

Low Fat recipes,cooking with beer/hops, adventures

Turkey Meatball Minestrone October 9, 2012

I have heard this recipe called Italian Wedding Soup, Meatball Minestrone and Vegetable Meatball Soup.  But what ever you call it, I call it darn good soup!  It has everything that I love in a soup to make it hearty; meat, veggies and pasta.  Plus I felt like I was stuck in a bisque rut and needed to share some other soups with broth with you.

My husband and daughter could eat soup all the time and it does not matter what the weather is like, hot or cold.  But my husband does want meat in his soup where my daughter who is more on the vegetarian side and is also gluten intolerant is fine with vegetables and pasta/rice.  When I make this soup my husband doesn’t mind the meatballs are done with turkey because I always make them big and they are packed with flavor.   Enjoy!!!For comments/questions please email me ramona@lowfatdivablog.com

Turkey Meatball Minestrone

1 tsp. olive oil

2 carrots, sliced

1/24 cup red onion chopped

2 garlic cloves, chopped

1 -2 tsp tomato paste

4 cups low fat chicken stock

2 cups water

3/4 cup elbow pasta

1/2 cup canned navy beans (or any beans that you have on hand) don’t drain

1/4 tsp. ground black pepper

1/2 cup frozen corn

1/2 cup frozen peas

1 pound ground turkey breast (be careful to watch ground turkey labels, some ground turkey has more fat than lean hamburg)

1/4 cup egg beaters

1/2 cup Panko bread crumbs

1-2 Tlb. minced garlic

Salt, pepper, chile pepper flakes, fresh cilantro/basil

1-2 squirts of plain yellow mustard

To make the meatballs, place the ground turkey in a bowl.  Add the egg beaters, bread crumbs, minced garlic,yellow mustard, some chopped fresh cilantro and a pinch of salt and pepper.  I like to add just a bit of chile pepper flakes to my meatballs but this is a personal preference.  Carefully mix all the ingredients together but don’t  man handle the mixture – don’t knead it!  Overworking the meat will make the meatballs tough.  Make meat mixture into meatballs, any size you want (I make mine the size of golf balls).  Place the meatballs on a greased baking sheet and put in 375 degree oven  for 5 – 7 minutes to partially cook (time will depend on the size of the meatball, just do not cook all the way)
While meatballs are cooking, in a dutch oven over medium heat, place olive oil in bottom.  Stir in the carrots, onion, garlic.  Saute until the onion is clear, about 3-5 minutes.  Add the tomato paste, and stir for 1 more minutes.  Add the chicken stock and water to the pot, bring to a boil.  Add the pasta and reduce heat to simmer for about 5 m,minutes.  Add the meatballs and remainder of the ingredients and simmer for 9-11 minutes or until the meatballs have finished cooking.  Do not boil the soup, you will overcook the vegetables as well as your meatballs.

NOTE: you can add rice to the soup, kale or even chopped spinach to give it even more flavor and more vegetables.


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