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Italian Wedding Soup

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A comforting bowl of Italian wedding soup filled with savory meatballs, fresh vegetables, and earthy greens, perfect for cold days.

Ingredients

Scale
  • 1 lb ground chicken or turkey (7-10% fat)
  • 1 egg
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • â…“ cup freshly grated pecorino, parmesan, or 3 tablespoons nutritional yeast
  • 3 tablespoons parsley, chopped
  • 3 tablespoons basil, chopped
  • 2 teaspoons dried oregano or Italian seasoning
  • 1 tablespoon tomato paste
  • ½ teaspoon flaky salt
  • ½ teaspoon black pepper
  • 1 tablespoon olive oil plus more to spray
  • 1 tablespoon olive oil or avocado oil
  • 1 medium yellow onion, diced
  • 2 large carrots, diced
  • 3 garlic cloves, minced
  • 1 teaspoon Italian seasoning
  • 1 bay leaf
  • ½ teaspoon flaky salt plus more to taste
  • ½ teaspoon black pepper
  • 8 cups low-sodium chicken broth
  • 1 cup giant couscous
  • 4 cups fresh kale or spinach, chopped
  • 1 tablespoon lemon juice

Instructions

  1. Combine ground chicken or turkey with egg, garlic powder, onion powder, cheese or nutritional yeast, parsley, basil, oregano, tomato paste, salt, and pepper in a large bowl.
  2. Rub your hands with olive oil to prevent sticking and roll the mixture into 12-15 meatballs.
  3. Place them on a baking tray or in an air fryer basket and spray lightly with olive oil. Bake in a preheated oven at 200°C (180°C fan) or air fry at 400°F for 15-20 minutes until golden and cooked through, reaching an internal temperature of 74°C (165°F).
  4. While the meatballs cook, heat olive oil in a large pot over medium heat. Sauté onion and carrots until soft, about 3-5 minutes.
  5. Add minced garlic, Italian seasoning, salt, and pepper to the pot, cooking for 1 minute until fragrant.
  6. Pour in the broth, add bay leaf and couscous, bring to a boil, then reduce heat and simmer for about 7 minutes until the couscous is just undercooked.
  7. Gently add the cooked meatballs to the pot and simmer for 3-5 minutes.
  8. Stir in kale or spinach and cook another 3 minutes until wilted.
  9. Remove from heat, stir in lemon juice, and adjust seasoning if needed.
  10. Ladle the soup into bowls and top with extra cheese, fresh herbs, and a drizzle of olive oil if desired.

Notes

This soup is perfect for meal prep and can be stored in an airtight container in the refrigerator for up to 4 days. It freezes well for up to 3 months but leave out the greens if freezing.

Nutrition

Find it online: https://www.nailzspa.com/italian-wedding-soup-recipe/

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