Healthy Italian Wedding Soup Recipe

Introduction

Healthy Italian Wedding Soup is a comforting, nutrient-packed dish perfect for any season. This recipe features tender turkey meatballs and fresh vegetables simmered in flavorful chicken broth. Whether you prefer stove-top, crockpot, or Instant Pot methods, it’s easy and delicious.

Ingredients

• For the Meatballs:
  • 1 lb ground turkey
  • 1 cup chopped spinach
  • 3 tablespoons coconut flour
  • 1 egg
  • 2 tablespoons fresh parsley
  • 2 tablespoons fresh basil
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
  • 1 teaspoon finely chopped garlic
• For the Soup:
  • 1 tablespoon olive oil
  • 1/2 tablespoon finely chopped garlic
  • 1/2 cup chopped onion
  • 1 cup chopped celery
  • 2 cups sliced carrots (small circles)
  • 1 tablespoon finely chopped fresh rosemary
  • 2 bay leaves
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon red pepper flakes (optional)
  • 64 oz chicken stock (2 quarts)
  • 2 cups chopped spinach, set aside
  • 2 cups zucchini noodles, rice, or pasta, set aside

Instructions

1. Step 1: Preheat your oven to 450°F (230°C). In a bowl, mix together all the meatball ingredients until well combined.
2. Step 2: On a lined cookie sheet with parchment paper, drop 1/4 inch round meatballs close together, as they do not spread. You may make them slightly bigger if preferred. Bake for 10 minutes or until golden brown.
3. Step 3: While meatballs bake, heat olive oil in a large pot over medium heat. Add onions, celery, garlic, and carrots; sauté for about 5 minutes until onions soften.
4. Step 4: Add baked meatballs, rosemary, bay leaves, black pepper, red pepper flakes (optional), and chicken stock to the pot. Do NOT add the chopped spinach or zucchini noodles yet.
5. Step 5: Bring soup to a boil, then cook on high heat for 30 minutes (stove-top method).
6. Step 6: Stir in the reserved chopped spinach just before serving. Serve soup over zucchini noodles, rice, or your choice of pasta.
7. Alternate Crockpot Method: Follow steps 1 and 2 for meatballs. Sauté onions, celery, garlic, and carrots separately, then add to crockpot. Add baked meatballs, spices, and chicken stock to crockpot. Cook on low 6–8 hours or high 4–6 hours. Stir in spinach and serve as above.
8. Alternate Instant Pot Method: Follow steps 1 and 2. Use Instant Pot’s sauté function to cook onions, celery, garlic, and carrots for about 5 minutes. Add meatballs, spices, and chicken stock. Seal and pressure cook for 7 minutes. Allow natural release for 20 minutes, then quick release remaining pressure. Stir in spinach and serve.

Tips & Variations

• Use ground chicken or beef instead of turkey for different flavors.
• Substitute coconut flour with almond flour if preferred.
• For a vegetarian version, omit meatballs and add beans or lentils.
• Add Parmesan cheese on top for extra richness.
• Fresh herbs like thyme or oregano can enhance the soup’s aroma.

Storage

Store leftover soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave. If using zucchini noodles, it’s best to add fresh ones when reheating, as they can become soggy if stored in soup.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make the meatballs ahead of time?

Yes, you can prepare and bake the meatballs a day in advance and refrigerate them until ready to add to the soup.

What can I use if I don’t have zucchini noodles?

Feel free to use rice, pasta, or even spiralized carrots as alternatives to zucchini noodles for serving.

Healthy Italian Wedding Soup Recipe

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★★★★★

4.8 from 87 reviews

• Author: Rafael
• Total Time: 45 minutes stovetop; 7 hrs crockpot; 1 hour instant pot including prep
• Yield: 6 servings 1x
• Diet: Low Fat

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Description

This Healthy Italian Wedding Soup features tender turkey meatballs nestled in a flavorful broth brimming with fresh vegetables and herbs. Perfect for a comforting, nutritious meal, this recipe offers versatile cooking options including stovetop, crockpot, or instant pot methods. The addition of spinach and zucchini noodles or your choice of pasta makes it both satisfying and wholesome, ideal for a balanced diet.

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Ingredients

Scale 1x2x3x

For the Meatballs:

• 1 lb ground turkey
• 1 cup spinach, chopped
• 3 tablespoons coconut flour
• 1 egg
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh basil, chopped
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1 teaspoon garlic, finely chopped

For the Soup:

• 1 tablespoon olive oil
• 1/2 tablespoon garlic, finely chopped
• 1/2 cup onion, chopped
• 1 cup celery, chopped
• 2 cups carrots, sliced into small circles
• 1 tablespoon fresh rosemary, finely chopped
• 2 bay leaves
• 1/4 teaspoon black pepper
• 1/8 teaspoon red pepper flakes (optional)
• 64 oz chicken stock (2 quarts)
• 2 cups spinach, chopped (added at the end)
• 2 cups zucchini noodles, rice, or pasta, chopped (served with soup)

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Instructions

1. Prepare Meatballs: Preheat the oven to 450°F (232°C). In a mixing bowl, combine ground turkey, chopped spinach, coconut flour, egg, parsley, basil, black pepper, olive oil, and finely chopped garlic until well blended. Using a spoon or your hands, form small 1/4 inch round meatballs. Place them onto a parchment-lined cookie sheet, spacing them close but not touching since they don’t spread much. Bake for 10 minutes until golden brown on top.
2. Sauté Vegetables (Stovetop or Pre-cook for Crockpot/Instant Pot): While the meatballs bake, heat 1 tablespoon olive oil in a large pot over medium heat. Add garlic, onion, celery, and carrots. Sauté for about 5 minutes until the onions start to soften and vegetables are fragrant. If using crockpot, this step is optional but recommended before transferring vegetables to the crockpot base. If using instant pot, use the sauté function for this step.
3. Simmer Soup (Stovetop): Add cooked meatballs, rosemary, bay leaves, black pepper, red pepper flakes (if using), and chicken stock to the pot with vegetables. Bring to a boil then simmer on high for 30 minutes, allowing flavors to meld.
4. Cook Soup (Crockpot): Transfer sautéed vegetables to the crockpot base. Add baked meatballs, rosemary, bay leaves, black pepper, red pepper flakes, and chicken stock. Cover and cook on low for 6-8 hours or high for 4-6 hours.
5. Pressure Cook Soup (Instant Pot): Add sautéed vegetables, baked meatballs, rosemary, bay leaves, black pepper, red pepper flakes, and chicken stock to the instant pot. Seal the lid, set to pressure cook for 7 minutes. After cooking, let natural pressure release for 20 minutes before quick releasing any remaining pressure.
6. Finish and Serve: Once the soup is cooked using any method, stir in the chopped spinach last to maintain freshness and color. Serve the soup hot over zucchini noodles, rice, or pasta of your choice for a complete meal.

Notes

• Using ground turkey keeps meatballs lean and healthy.
• Coconut flour helps bind the meatballs and adds fiber.
• Don’t add spinach and zucchini noodles to the cooking pot to avoid overcooking; add them fresh at the end.
• You can substitute zucchini noodles with rice or your favorite pasta.
• Adjust red pepper flakes according to your spice preference; it is optional.
• For crockpot and instant pot methods, sautéing vegetables beforehand enhances flavor but can be skipped if short on time.
• Meatballs can be made slightly bigger if preferred, but small meatballs cook more evenly and are traditional.

• Prep Time: 15 minutes
• Cook Time: 30 minutes stovetop (plus 10 minutes baking meatballs); 6-8 hours low crockpot; 7 minutes pressure cook plus 30 minutes total with pressure release in instant pot
• Category: Soup
• Method: Stovetop
• Cuisine: Italian

Keywords: Italian Wedding Soup, Healthy Soup, Turkey Meatballs, Low Fat Soup, Easy Soup Recipe, Spinach Soup, Zucchini Noodles Soup, Comfort Food