Turkey Meatball Soup with Spinach and Farro

 This soup puts a healthy spin on Italian wedding soup. Pasta is replaced with hearty whole-grain farro and meatballs are lightened up with lean turkey. Generous handfuls of vitamin–rich spinach add a healthy dose of color.

 

Turkey Meatball Soup with Spinach and Farro

 

1 cup (7 1⁄4 oz./230 g) farro, rinsed

Nonstick cooking spray

1 lb. (500 g) ground turkey

6 Tbs. (1⁄2 oz./15 g) whole-wheat panko (Japanese bread crumbs)

3 Tbs. freshly grated Parmesan cheese

1 large egg, lightly beaten

2 Tbs. chopped fresh flat-leaf parsley

Grated zest of 1 lemon

Salt and freshly ground pepper

2 Tbs. olive oil

1 small yellow onion, chopped

3 garlic cloves, chopped

6 cups (48 fl. oz./1.5 l) low-sodium chicken broth

4 oz. (125 g) spinach leaves

 

Place the farro and 3 cups (24 fl. oz./750 ml) water in a saucepan over medium-high heat and bring to
a boil. Reduce the heat to low and simmer until tender, about 20 minutes. Drain and set aside.

 

Preheat an oven to 375°F (190°C). Spray a rimmed baking sheet lightly with cooking spray.

 

In a bowl, combine the turkey, panko, Parmesan, egg, parsley and lemon zest. Season well with salt
and pepper. Using 1 Tbs. of the turkey mixture at a time, form into small meatballs and transfer to the
prepared baking sheet. Bake until cooked through, about 12 minutes.

 

In a large saucepan over medium-high heat, warm the oil. Add the onion and garlic and sauté until translucent, about 6 minutes. Add the broth, season with salt and pepper and bring to a boil. Reduce the heat to low and simmer for 10 minutes. Add the turkey meatballs, farro and spinach and cook just until the spinach wilts, about 3 minutes. Season with salt and pepper. Serves immediately. Serves 4 to 6.

 

 

Find more wholesome recipes for every day of the year in our new cookbook,
Healthy Dish of the Day, by Kate McMillan.