From the roundup: 22 Easy High Protein Fall Dinners the Whole Family Will Actually Eat
Spinach works as a straight swap for the kale in turkey meatball and kale soup if that is what you have on hand, but kale holds up better and does not disappear into the broth the way spinach can. Either way, add the greens in the last five minutes only, because I learned the hard way that kale added too early turns bitter and drab and nobody wants that on a Tuesday night. I bake a double batch of meatballs on the weekend, freeze half on a sheet pan until solid, and then transfer them to a bag so this soup becomes a genuine 20-minute dinner when I drop them frozen straight into simmering broth. Cannellini beans go in with the broth and do the heavy lifting of making a single pot stretch across seven bowls.
Why you will love this
- The meatballs bake while the soup base cooks, so you are not waiting around between steps.
- Cannellini beans add protein and body without making the broth heavy or starchy.
- Kale holds up through reheating better than spinach, so the leftovers on day two are still good.
- You can freeze the baked meatballs separately and pull them out whenever you need a fast soup.
- One pot for the soup means cleanup is manageable even on a school night.
Tips for success
- Do not overwork the meatball mixture. Stir it just until the ingredients come together, then stop. Overmixing compacts the proteins and you end up with dense, rubbery meatballs.
- Add the kale in the last five minutes only. It wilts down fast and a little past that it turns bitter and loses its color. Set a timer so you do not forget it is in there.
- Space the meatballs out on the baking sheet. If they are crowded they steam instead of brown, and the outside stays pale and soft rather than getting any color.
- Taste the broth before you add the kale and adjust salt then. Once the kale goes in you are mostly just finishing, so that is the right moment to season.
Leftovers and reheating
- Leftover soup keeps in the fridge for up to four days in a sealed container. The broth thickens overnight, so add a splash of chicken broth when you reheat it on the stovetop.
- The kale will soften a bit by day two but it does not turn mushy the way spinach does, which is why I use it here.
- If you freeze the assembled soup, the kale loses some texture after thawing. Freezing the meatballs separately and making a fresh pot of soup gives better results.
- Leftover meatballs on their own are good in a sub roll with marinara if you want to stretch them into a second meal.
Substitutions
Ground chicken works in place of ground turkey at a one-to-one swap. If cannellini beans are not in your pantry, great northern or kidney beans both work fine. For a gluten-free version, use gluten-free breadcrumbs or finely ground rolled oats in the meatballs. Chicken broth can be swapped for vegetable broth if that is what you have.
Baby spinach can replace the kale, but cut the simmer time down to about two minutes since spinach wilts almost immediately. If someone at the table is not a fan of kale or spinach, the soup is still plenty hearty without any greens at all.
Make-ahead and storage
Bake the meatballs up to three months ahead and freeze them in a single layer on the baking sheet first, then transfer to a zip-top bag once they are solid. Drop them frozen directly into the simmering broth and add about five extra minutes to the simmer time. This is the move that makes this soup actually fast on a weeknight.
Leftover soup keeps in the fridge for up to four days. Reheat it on the stovetop over medium-low heat and add a splash of broth if the soup has thickened up. The assembled soup can be frozen for up to two months, though the kale softens after thawing. If you plan to freeze it, consider leaving the kale out and stirring in fresh kale when you reheat.
Turkey Meatball and Kale Soup
Ingredients
Equipment
Method
- Preheat your oven to 400 degrees F and line a rimmed baking sheet with parchment paper. In a large mixing bowl, combine the ground turkey, breadcrumbs, egg, half the minced garlic, Parmesan, Italian seasoning, 1/2 teaspoon of the salt, and 1/4 teaspoon of the pepper. Mix gently with your hands just until combined. Do not overwork the meat or the meatballs will be tough.
- Roll the mixture into meatballs about 1 1/2 inches in diameter, which is roughly the size of a golf ball. You should get about 20 to 24 meatballs. Place them on the prepared baking sheet with a little space between each one.
- Bake the meatballs for 18 to 20 minutes, until they are cooked through and lightly browned on the outside. You can do this step ahead and freeze them. While the meatballs bake, start the soup base.
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery. Cook for about 6 minutes, stirring occasionally, until the onion is soft and the carrots have started to soften at the edges.
- Add the remaining garlic and the red pepper flakes if using. Stir and cook for one minute until the garlic is fragrant but not brown.
- Pour in the diced tomatoes with their juices and the chicken broth. Add the drained cannellini beans, dried oregano, and the remaining salt and pepper. Bring the soup to a gentle boil, then reduce heat to medium-low and let it simmer for 10 minutes so the flavors come together.
- Add the baked meatballs to the pot. Stir gently so they are submerged in the broth. Simmer for five more minutes.
- Stir in the chopped kale in the last five minutes of simmering. It will look like a lot but it wilts down quickly. Cook just until the kale is tender and bright green. Cooking it longer than that makes it bitter and drab-colored.
- Taste the soup and adjust salt and pepper as needed. Ladle into bowls and top with extra Parmesan if you like. Serve with crusty bread on the side.
Notes
← Back to 22 Easy High Protein Fall Dinners the Whole Family Will Actually Eat