Smoky Turkey Meatball, Black Bean & Corn Soup
Low-fat • Low-salt • No added oil
Makes about 6 servings
Turkey meatballs
- 1 lb lean ground turkey
- ¼ cup old-fashioned oats
- 1 small egg
- 2 Tbsp finely minced onion
- 1 clove garlic, minced
- ½ tsp crushed fennel seed
- ¼ tsp dried sage
- ½ tsp smoked paprika
- ¼ tsp cumin
- ¼ tsp black pepper
Soup
- 1 medium onion, chopped
- 2 red bell pepper, chopped
- 2 cloves garlic, minced
- 2–3 Tbsp low/no-sodium broth for sautéing
- 4- 5 cups low/no-sodium chicken broth
- 1 can no-salt-added diced tomatoes, about 14–15 oz
- 1 can black beans, drained and rinsed
- 1½ cups corn
- 3–4 cups of your mixed greens
- 1 tsp smoked paprika
- 1 tsp cumin
- ½ tsp oregano
- Black pepper
- Juice of 1 lime, plus more for serving
- ¼–½ cup chopped fresh cilantro
1. Make the meatballs
Mix the turkey, oats, egg, onion, garlic and seasonings just until combined.
Form into small ¾–1-inch meatballs. You should get roughly 24–30.
Bake at 400°F for about 12–15 minutes, until just cooked through. They’ll finish warming in the soup.
2. Start the soup
Broth-sauté the onion and red pepper for about 4–5 minutes. Add the garlic and cook another 30 seconds.
Stir in the smoked paprika, cumin and oregano for a few seconds to wake up the spices.
3. Simmer
Add:
- broth
- tomatoes
- black beans
- corn
Bring to a gentle simmer and cook about 10 minutes.
4. Add meatballs and greens
Add the turkey meatballs and your mixed greens.
Simmer another 5–8 minutes, until the greens have softened. The kale, collards, mustard and turnip greens may take a little longer than spinach, so taste them rather than going strictly by the clock.
5. Finish it brightly
Turn off the heat and stir in:
- juice of 1 lime
- chopped cilantro
- black pepper to taste
Then taste it. Because we’re keeping the sodium low, another squeeze of lime may make a bigger difference than salt.
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