Cooking at Home - Corn and Turkey Meatball Lentil Soup with Whole-Wheat Pita Chips

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Published Saturday, December 1, 2018

Makes:   6 Servings 

Ingredients

For the Meatballs:

  •   Nonstick cooking spray
  • 2 slices whole-wheat bread
  • 3/4-pound lean ground turkey
  • 2 large eggs
  • 1 tablespoon fresh basil leaves

For the Lentil Soup Base:

  • tablespoons olive oil
  • 8 garlic cloves, peeled and crushed
  • 2 1/2 cups sweet kernel corn
  • 1 1/2 cups carrots, peeled and diced into 1/4-inch pieces
  • 1 cup celery, chopped
  • 2 1/2 cups tomatoes, diced
  • 1 1/2 cups lentils, rinsed
  • 11 cups fat-free reduced-sodium chicken broth
  • 1 1/2 teaspoons chili powder
  • 1 tablespoon ground cumin
  • Salt and pepper to taste
  • Low-fat shredded mozzarella cheese for topping
  • Whole-wheat pita chips

Directions

  1. To make the Meatballs: Preheat the oven to 375degF. Spray a large baking sheetwith nonstick cooking spray. In a food processor, make breadcrumbs from the bread. In a large bowl, combine the breadcrumbs with the turkey, eggs, and basil and mix thoroughly. Roll into 1-inch meatballs and place on a baking sheet. Bake, turning the meatballs every 3-5 minutes to prevent them overly browning, for about 25 minutes.
  2. To make the Lentil Soup Base: In a large saute pan, heat the olive oil over medium heat. Add the garlic, corn, carrots, celery, and tomatoes and cook for about 20 minutes, or until the vegetables are soft and the tomatoes are reduced.
  3. Add the lentils and stir, then add the chicken broth, chili powder and cumin. Increase the heat to high and bring to a boil. Stir one more time, then reduce the heat to a simmer, cover, and cook for about 45 minutes, or until the lentils are tender. Season to taste with salt and pepper.
  4. Stir in the turkey meatballs, being careful not to break them when you stir. For the best-tasting soup and a little more thickness, let it simmer all together for an additional hour. Serve hot with mozzarella on top. Enjoy with a side of pita chips for dipping!

Source: The 2015 Healthy Lunchtime Challenge Cookbook

Nutrition Information

Nutrients Amount

Calories 621 

Total Fat 22 g

Saturated Fat 4 g

Cholesterol 106 mg

Sodium 537 mg

Total Carbohydrate 71 g

Dietary Fiber 17 g

Total Sugars 13 g

Added Sugars included 0 g

Protein 42 g

Vitamin D 0 mcg

Calcium 316 mg

Iron 9 mg

Potassium 1619 mg