Ingredients
For the Soup:
- 2–3 tablespoons olive oil, divided
- 3 medium carrots, diced
- 1 medium yellow onion, diced
- 2 teaspoons Italian seasoning
- 1 head garlic, halved crosswise and excess paper removed
- Optional: 2 dried bay leaves
- Optional: 1 parmesan rind
- ½ cup dry quinoa, rinsed
- 48 ounces chicken stock or broth
- 2 lemons, juiced
- Two 14-ounce cans cannellini beans, drained and rinsed
- 1 bunch kale, destemmed and finely shredded (about 3 cups packed)
- Kosher salt and ground black pepper, to season
- For serving (optional): fresh pesto, shaved parmesan, finely chopped parsley or basil, crusty buttered bread or No-Knead Italian Herb and Asiago Bread
For the Poultry Meatballs:
- 1 pound 93% lean ground turkey or chicken
- ½ cup panko breadcrumbs
- ½ cup grated parmesan
- 1 large egg
- 2 teaspoons Italian seasoning
- Kosher salt and ground black pepper, to season (approx. 1 tsp salt)
Instructions
- Mix and form the chicken/turkey meatballs: In a medium bowl, combine the ground turkey or chicken, panko breadcrumbs, grated parmesan, egg, and Italian seasoning. Season with about 1 teaspoon kosher salt and ground black pepper to taste. Mix gently with your hands until just combined to avoid over-mixing. Form the mixture into heaping tablespoon-sized balls (about 20-22 meatballs). Using a spring-loaded scoop can help with uniform sizing.
- Brown the meatballs: Heat 2 tablespoons of olive oil in a large, heavy-bottomed pot or Dutch oven over medium-high heat until shimmering. Add the meatballs in batches, avoiding overcrowding, and cook for 2 minutes per side until deeply browned. Transfer browned meatballs to a plate and repeat with remaining meatballs.
- Cook the aromatics: If needed, add a splash more olive oil to the pot. Add the diced carrots and onion, seasoning with 1 teaspoon kosher salt and black pepper. Cook over medium heat, stirring occasionally, until the vegetables soften slightly, about 4–5 minutes. Stir in the Italian seasoning and cook for an additional 1–2 minutes until fragrant.
- Build and simmer the soup: Return the browned meatballs to the pot. Add the garlic halves, dried bay leaves, parmesan rind (if using), rinsed quinoa, chicken stock, and freshly squeezed lemon juice. Bring the soup to a boil, then reduce to a steady simmer. Cover and cook for 10–12 minutes until the meatballs are cooked through and the quinoa is tender.
- Add beans and kale: Stir in the drained cannellini beans and shredded kale. Simmer uncovered for another 4–5 minutes until kale is wilted and everything is heated through. Taste and adjust seasoning with additional salt and pepper as needed.
- Serve: Remove and discard bay leaves, parmesan rind, and garlic halves (cloves can remain if desired). Ladle soup into bowls and garnish with fresh pesto, shaved parmesan, and chopped herbs like parsley or basil if desired. Serve with crusty bread such as No-Knead Italian Herb and Asiago Bread for a complete comforting meal. Enjoy!
Notes
- You can substitute ground chicken or turkey depending on preference; 93% lean is recommended for leaner meatballs.
- Quinoa replaces traditional pasta for added protein and fiber and a gluten-free option.
- Leftovers keep well in the refrigerator for 3-4 days and freeze beautifully for up to 3 months.
- To freeze, cool the soup completely, then transfer to airtight freezer-safe containers.
- Use freshly squeezed lemon juice for best bright flavor; bottled lemon juice can be used in a pinch.
- Adding a parmesan rind to the simmering soup adds rich umami flavor but is optional.
- If preferred, traditional pasta small shapes like acini di pepe can replace quinoa.
- Use low-sodium chicken stock to control sodium levels.
- For a vegetarian version, omit meatballs and use vegetable broth with hearty beans and vegetables.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
- Diet: Low Fat