Folate-Rich Lentil and Turkey Meatball Soup
A wholesome and deeply satisfying soup featuring tender turkey meatballs simmered with protein-packed lentils and nutrient-dense kale. This one-pot meal is perfect for a nourishing lunch or dinner, providing essential nutrients in every spoonful.
1650 calories
$6 par portion
$55 min
4 portions
pregnancy-friendly, any cuisine
Ingrédients
- 400g lean ground turkey
- 150g brown or green lentils, rinsed
- 1 large onion, finely chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1.5 litres low-sodium vegetable or chicken broth
- 100g kale, stems removed and leaves chopped
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and black pepper to taste
- Juice of 1/2 lemon
Disponible pour les membres NutriPro.
Instructions
- 1.In a bowl, season the ground turkey with a pinch of salt, pepper, and half of the dried oregano. Mix well and form into small meatballs (about 2-3 cm in diameter).
- 2.Heat 1 tablespoon of olive oil in a large pot or Dutch oven over medium-high heat. Brown the meatballs on all sides, working in batches if necessary. Remove and set aside.
- 3.Add the remaining 1 tablespoon of olive oil to the pot. Sauté the chopped onion, carrots, and celery for 6-8 minutes until softened and fragrant.
- 4.Add the minced garlic and remaining oregano, cooking for another minute until fragrant.
- 5.Pour in the vegetable broth and add the rinsed lentils. Bring to a boil, then reduce heat to a gentle simmer. Cover and cook for 25-30 minutes, or until the lentils are nearly tender.
- 6.Return the browned meatballs to the pot. Continue to simmer for another 10-15 minutes, allowing the meatballs to cook through and the flavors to meld.
- 7.Stir in the chopped kale and cook for 3-5 minutes until it has wilted. Squeeze in the lemon juice and stir.
- 8.Taste and adjust seasoning with salt and pepper as needed. Serve hot.
Informations nutritionnelles
70g
fat
110g
carbs
35g
fiber
125g
protein
Pourquoi cette recette
This recipe is excellent for pregnancy, combining lean protein from turkey with lentils, a powerhouse of folate and iron crucial for fetal neural tube development and maternal energy. Kale adds vital calcium, Vitamin K, and antioxidants for overall health.
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