Skinny Italian Wedding Soup with Kale

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 210.8
  • Total Fat: 2.0 g
  • Cholesterol: 5.7 mg
  • Sodium: 1,053.3 mg
  • Total Carbs: 32.1 g
  • Dietary Fiber: 7.6 g
  • Protein: 19.3 g

View full nutritional breakdown of Skinny Italian Wedding Soup with Kale calories by ingredient
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From Everyday Maven. She includes her meatball recipe but I used frozen meatless meatballs.
From Everyday Maven. She includes her meatball recipe but I used frozen meatless meatballs.

Number of Servings: 6


    •1 tablespoon olive oil
    •2 cloves garlic, chopped
    •1 medium yellow onion, chopped
    •3 medium carrots, diced into ½” pieces
    •2 celery ribs, diced into ½” pieces
    •2 teaspoons tomato paste
    •2 teaspoons kosher salt
    •Ό teaspoon fennel seeds, crushed
    •10 to 15 turns freshly ground black pepper
    •pinch crushed red pepper flakes
    •3 cups (or 2 14.5-ounce cans) cooked white beans
    •1 small Parmesan Rind
    •1 large head Kale, stemmed and cut into small bite sized pieces
    •6 cups chicken stock or bean broth
    •4 cups water


1.Chop garlic and onion (I used food processor to speed things up). Clean carrots and split lengthwise into quarters. Proceed to dice into ½” pieces
2.Split celery in half lengthwise and dice into ½” pieces
3.Combine tomato paste, 2 tsp salt, Ό tsp crushed fennel seeds, 10 to 15 turns freshly ground black pepper and a pinch of crushed red pepper flakes in a small dish. If using canned beans, rinse and drain.
4.Remove kale leaves from stems and cut into thin, bite-sized pieces
1.Heat a large soup pot over medium heat. Once hot, add tablespoon olive oil then add in garlic, onion, carrot and celery. Cook, stirring occasionally, for 5 to 6 minutes
2.Add in tomato paste and spice mixture. Cook for another minute or so, stirring to combine
3.Add beans, Parmesan Rind, kale, browned meatballs, broth and water. Bring to a boil and immediately reduce heat to a simmer. Cook uncovered for 40 to 45 minutes until vegetables are tender and broth is slightly cloudy
4.Serve with grated or shredded Parmesan on top and Enjoy!

Serving Size: 6 - 1.5 cups

Number of Servings: 6

Recipe submitted by SparkPeople user GRIF01.

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