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Potato-Kale Meatball Soup

When winter weather hits, whip up a batch (or two!) of this gluten free, dairy free Potato-Kale Meatball Soup to keep you warm and satisfied.
Total Time40 mins
Course: Main Course, Soup
Keyword: Dairy Free, Gluten Free, No Sugar Added, Soups
Servings: 8
Author: Laura Marzen, RD



  • ¼ cup gluten-free quick-cooking rolled oats or almond meal*
  • ¼ cup finely chopped onion
  • ¼ cup chopped fresh Italian (flat-leaf) parsley
  • 2 cloves garlic, minced
  • ½ teaspoon coarse salt
  • ¼ teaspoon ground black pepper
  • 1/8 to ¼ teaspoon cayenne pepper (optional)
  • 1 to 1 ¼ pounds ground turkey**


  • 3 medium carrots, cut into ½ to 1-inch pieces
  • ½ cup chopped onion
  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 5 cups low-sodium chicken broth***
  • 2 medium Yukon gold or red potatoes (about 10 ounces total), scrubbed and cut into ½- to 1-inch pieces
  • 5 cups torn, trimmed fresh kale
  • 1 14.5- ounce can diced tomatoes


  • For meatballs, preheat oven to 425°F. Line a medium size shallow baking pan with foil or parchment paper; set aside. In a large bowl combine oats, onion, parsley, garlic, salt, black pepper, and cayenne pepper (if using). Add ground turkey; mix well. Shape meat mixture into small meatballs that are about 1 ¼ inches in diameter (about 32 total meatballs). Place meatballs in prepared pan, leaving space between the meatballs.
  • Bake meatballs for 16 to 18 minutes or until an instant-read thermometer inserted into two stacked meatballs registers 165°F. Set meatballs aside.
  • Meanwhile, for soup, in a 4- to 6-quart pot, cook carrots and onion in hot oil over medium heat for 6 to 8 minutes or until vegetables are lightly browned, stirring frequently and turning heat down if vegetables brown too quickly. Stir in garlic. Transfer vegetables to a bowl; set aside.
  • Add broth and potatoes to the same pot. Bring to boiling; reduce heat. Simmer, covered, for 8 minutes.
  • Add carrot mixture back to the pot along with the kale. Return mixture to boiling; reduce heat. Simmer, covered, for 4 to 6 minutes or until vegetables are just tender.
  • Stir in undrained tomatoes and the cooked meatballs. Cook for 1 to 2 minutes more or until heated through.


* To make this soup Whole30 compliant, use the almond meal instead of the oats in the meatballs.
** Extra-lean ground turkey is based on turkey breast meat only. While it will work in these meatballs, using it will result in drier meatballs. I recommend using lean ground turkey instead, which is typically 93% lean.
*** If you prefer to not have leftover chicken broth, you can use 1, 32-ounce carton of low-sodium chicken broth and 1 cup of water in place of the 5 cups chicken broth. If needed, add coarse salt to taste at the end.
Yield: 8 servings (about 1 1/3 cups per serving)