This Kale Turkey Meatball Soup is a flavorful family dinner featuring tender turkey meatballs in a rich broth with wholesome vegetables.
This is a great recipe to make for a warm, toothsome dinner that the whole family can enjoy. This Meatball Soup without onion and garlic is made completely from scratch, so it is light, nourishing, and will warm you up during cold days.
You can make this soup ahead of time for healthy and easy meal prep and enjoy the leftovers for a few days, or freeze them for later.
Why You Will Love This Recipe
- Special Diets: allium free, no onion no garlic, gallbladder diet
- Great for Meal Prep: make ahead and enjoy leftover portions throughout the week
- Serving Suggestions: serve it warm with a slice of bread
Developed & Checked by GI Nurse Dora S. Zachmann
Table of contents
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: if you can’t eat pepper, you can omit it, it won’t affect the recipe
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.
Low fat Kale Meatballs Soup without onion
Ingredients
- 1 lb ground turkey 460g
- 1 cup rice 120g
- 1 egg
- 1 lb kale or savoy cabbage 450g
- 9 oz carrot 250g
- 2 cups canned chopped tomato 400g
- 4 tablespoons tomato paste
- 1½ teaspoons parsley flakes
- 1 teaspoons dry oregano
- 1 teaspoons dry basil
- 3 teaspoons flour
- ½ gallons water 2l
- salt to taste
- pepper to taste
- cooking oil enough to cover the bottom of your pot
Instructions
- Mix ground turkey with egg, rice, parsley flakes, salt, and pepper, until just combined. Shape the meatballs, and put them on the plate.
- Peel and cut carrots into half-moons, and cut the kale into ribbons.
- 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.
- Add kale, and mix it until it combines with carrots and roux.
- Add water, canned tomato, tomato paste, dry oregano, dry basil, salt and pepper. Mix it to combine.
- Gently add meatballs to the pot, and simmer it for about 1 hr with occasional gentle stirring.
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