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Italian Turkey Meatball Soup


Serves 4

Tasty turkey meatballs cooked in a big Italian style tomato and fennel soup. Fantastic for lunch or dinner.

Per serving: 991kj (236cals); 3g total fat (0.8g saturated fat)


You’ll need

500g lean turkey mince
1 large garlic clove, minced
1 tsp dried basil
½ tsp ground fennel seeds
Salt and pepper

1 tsp olive oil
160g onion (1 large), finely sliced
350g (1 bulb) fennel, finely sliced
180g zucchini (1 large), chopped
1 large garlic clove, minced
1 can crushed tomatoes
1 cup passata
2-3 cups stock (start with 2 and see how you go)
1 tsp dried basil
2 bay leaves
2 tsp sugar
Fresh parsley

Let’s go

Combine all meatball ingredients together and make meatballs using a heaped teaspoon of mixture and rolling it in your hands. Set aside.

Heat oil in a large saucepan and add onion, fennel, garlic and zucchini with a small pinch of salt. Cook on low for 10 minutes until vegetables are soft. Add remaining ingredients except parsley and bring to the boil. Add meatballs return to a simmer, cover and gently simmer for 20-25 minutes. Serve in big bowls with a sprinkling of parsley.

Cook’s Notes
For a vegetarian version, replace meatballs with a 400g can of drained brown lentils, or make the chickpea ‘meat’balls from this recipe and then plop them into the soup before serving. http://moodiefoodie.com.au/index.php/recipe/details/couch/290

Why it’s good for you
Lean turkey mince is a great source of protein and is really low in fat which is fantastic when you want to keep it light. It also takes on much of the flavour around it and carries these gorgeous Italian flavours well. Replacing the traditional pasta or rice with loads of vegetables keeps it light but filling and gives you a power boost of vitamins and minerals.
Per serving: 991kj (236cals); 3g total fat (0.8g saturated fat); 4.5g fibre


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