Low fat Kale Meatballs Soup without onion recipe was born when I got inspired from my trip to the farmers market. I went to the farmers market and I saw juicy looking kale. An idea to combine kale with meatballs, carrots, and tomatoes came to life, and a few hours later I was enjoying a plate of delicious and nutritious no onion no garlic Kale and Meatball soup.

Table of contents

Ingredients
Equipment
How to make it
How to store it
Recipe

There are a few things I love about this meal (except that it tastes divine). Making low-fat kale soup is easy because you only need a few ingredients. It’s a one-pot recipe with short prep time, so you can do something else while it cooks. This healthy kale soup without onion and garlic is a perfect dinner recipe for a busy weekday.

Kale and meatballs soup without onion is a brilliant make-ahead meal because you can eat it for a few days and it is freezer-friendly. Except for those reasons, no onion low fat Kale Soup recipe is a healthy meal that will make your taste buds go crazy because it is delicious and full of nutrients.

Besides that, it is a low-cal meal, and flavorful meal to prepare when you are on a diet and losing weight. Best of all, it is a high-protein recipe, so you will not be hungry immediately.

Lastly, Low fat Kale Meatball Soup recipe is made without onion and without garlic. It is ideal for all of us who have an allium allergy and allium intolerance.

The Low fat Kale Meatball Soup recipe became one of my favorite kale meals. I hope that you will enjoy this recipe!

If you are searching for more healthy and low fat recipes without onion, check out my Low fat Vegetable Casserole, Greek Chicken Wraps, Healthy & Heavenly One-Pot Chicken Breast, or Allium-free Zoodle Bolognese.

Ingredients that you need for Low fat Kale Meatballs Soup Without Onion

Ground turkey
I find ground turkey to be the best option for a low-calorie version of my Kale soup without onion, but you can use any ground meat of your choice. Meatballs will provide proteins to this recipe, and make it a healthy diet meal.
Rice
It helps make meatballs soft, and it provides the texture to the meatball too. It is the source of carbs in this recipe.
Egg
It combines ground turkey with rice and spices. It will give juiciness to the meatball, and make it tender.
Lacinato kale or savoy cabbage
Star vegetable of this meal. It will provide delicious taste, nutrition, and fiber. It is low in calories and one of the perfect healthy diet foods. Instead of lacinato kale, you can use savoy cabbage. Both of them have a bit sweet taste and perfectly match the taste of tomatoes and carrots.
Carrot
Together with tomatoes is bringing a sweet note to the meal, and it is a source of vitamins and fiber. It tastes amazingly when combined with kale.
Canned chopped tomato
It will bring sweetness and texture to the recipe. Besides that, they are full of vitamins, and fibers.
Tomato paste
Enriching tomato taste to the meal, and for the color. It will elevate the taste of the meal, and make it even tastier.
Parsley flakes
It will provide a slight peppery taste to the meatballs, and enrich the taste of it.
Oregano
With its slightly bitter taste, it works amazingly with the sweetness of tomato, and it balances out the meal.
Basil
It will connect the sweet and savory taste of ingredients, and bring the flavors together.
Salt – for enriching the taste.
Freshly cracked pepper – for giving spiciness to the meal (if you don’t like spicy, or you can’t eat pepper you can omit it – it will not affect the meal).

Equipment

Cutting board
Potato peeler
Chef’s knife
Mixing bowl
Pot
Wooden spoon
Plate
Ladle
Spoon

How To Make Low fat Kale Meatballs Soup Without Onion Recipe?

First, peel, and cut carrots into half-moons. And then remove the stem from the kale, and cut it into ribbons.

Place the ground turkey into a bowl. Add egg, rice, parsley flakes, salt and pepper. Mix it with your hand until combined, but try to not overmix it. Shape the meatballs into a golf ball or tennis ball size. Everything between those sizes works well, and the size of the meatball is up to your preference. I love when the meatballs are smaller in size. Put the meatballs on the plate because it will be easier to add them to the soup later.

Add the oil to a pot and heat over medium heat. When the oil is hot, add carrots and saute them for two or three minutes while stirring often. Add flour, and mix it until you get a roux. Continue stirring it until the roux becomes pale brown. Add cut kale, and mix it until it combines with carrots and roux. This will be done in less than a minute.

Add water, canned tomato, tomato paste, dry oregano, dry basil, salt and pepper. Stir it to combine. This is important to do before you add meatballs, so that you will not break the meatballs, and the ingredients can mix together. After you finished stirring and combining the ingredients, continue to the next step immediately.

Gently add meatballs to the pot, and simmer it for about 1 hr with occasional gentle stirring. When it is cooked, taste it, and if necessary add more salt and pepper.

How To Store Low Fat Kale Meatballs Soup Without Onion Recipe?

Refrigerator
You can store Kale Meatball soup in an air-tight container for up to 3 days.

Freezer
You can store Kale Meatball soup in an air-tight container for up to 3 months.

If you are searching for more healthy and freezer-friendly meals check out my LOW FODMAP Chicken & Mushroom ragout, or Ground Meat Sauce with Bulgur.

Garnish for this meal
Garnish can elevate how the food looks, and it can make it look more appetizing. However, garnish can be a spot where alliums are hiding. In this recipe, I garnished my plate with freshly chopped parsley.