Very “Marry”
Italian Wedding Soup
Cold weather giving you the blues? This
soup will warm your heart and soul
while energizing your body with
vitamins, minerals and antioxidants!
Perfect for any occasion, this tasty treat
is great to serve the family, take to work
in a thermos, or pop in the freezer to
enjoy at a later time!
Ingredients
• 2 Tbsp Extra Virgin Olive Oil
• 2 Carrots, peeled and
chopped
• 2 ribs Celery, chopped
• 1 med Onion, chopped
• 2 Bay Leaves, fresh or dried
• Salt and Pepper
• 1 lb Ground Turkey (or Lean
Beef/Bison)
• 1 Egg, beaten
• 2 cloves Garlic, minced
• 1/2 C Romano cheese, grated
• 1/2 C Bread Crumbs, plain
• 1/2 tsp Ground Nutmeg
• 6 C Chicken Stock/Broth
• 2 C Water
• 1 1/2 C Gluten Free Pasta
• 1 lb Dark Leafy Greens
(Spinach, Kale, etc.)
• 1 lb Great Northern Beans
Directions:
In a deep pot over medium heat, add olive oil, carrots, celery, onions and bay leaves.
Season with salt and pepper. Cover pot and cook veggies 5 or 6 minutes, stirring
occasionally.
While the vegetables cook, combine turkey, egg, garlic, grated cheese, bread crumbs,
salt, pepper, nutmeg.
Uncover your soup pot and add chicken broth and water. Increase the heat to high and
bring soup to a boil. When soup boils, reduce heat a bit and start to roll meat mixture
into small meatballs, dropping them straight into the pot (the meatballs will cook in the
broth). When you are done rolling the meat, add pasta to the soup and stir.
Cover and allow the soup to simmer for 10 minutes. When pasta is tender, stir in
chopped dark leafy greens in batches. When greens are tender or wilted into the soup.
the soup is done and ready to serve.
Makes 6, 1 Cup servings.
Nutrition Facts
Serving Size 1 Cup 694g (693 g)
Servings per container 6
Amount Per Serving
Calories 808
Calories from Fat 214
% Daily Value*
Total Fat 24g
37%
Saturate Fat 6g
32%
Trans Fat 0g
Cholesterol 133mg
44%
Sodium 704mg
29%
Total Carbohydrate 98g
33%
Dietary Fiber 20g
Spinach and Kale
Very high in an antioxidant called
SULFORAPHANE that aids in detoxification
and helps build up antioxidant defenses
within the body. These leafy greens also
contain FOLATE which is important for DNA
synthesis and CALCIUM to build strong
bones and prevent osteoporosis.
79%
Sugars 11g
Quinoa
Protein 52g
Vitamin A
Calcium
257% ● Vitamin C
106%
40% ● Iron
51%
*Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on
your calorie needs:
Calories
2,000
2,500
Total Fat
Less than
Sat
Less than
Cholesterol Less than
Sodium
Less than
Total Carbohydrate
Fiber
65g
20g
300mg
2,400mg
300g
25g
Calories per gram:
Fat 9
●
Carbohydrate 4
80g
25g
300mg
2,400mg
375g
30g
●
This ancient grain is a complete PROTEIN,
meaning it contains all 9 essential amino
acids necessary for a countless number of
bodily functions. It is also very high in
VITAMIN B2 which helps improve energy
metabolism in the brain and muscle cells.
Very high in IRON, FIBER, and
MANGANESE as well.
Protein 4
Egg
This incredible edible egg is very high
in PROTEIN, but also contains a lot
of LEUTIN and ZEAXANTHIN. These
antioxidants contribute to healthy
vision.
Garlic and Onions
These flavorful buddies contain
antioxidants call FLAVONOIDS and
SULFIDES that neutralize free radicals
and contribute to heart health.
Carrots
Great Northern Beans
Carrots are full of BETACAROTENE, which
helps the body’s cells
fight damaging agents.
They also contain a high
level of Folate, which is
important for DNA
synthesis.
Beans are very high in
FIBER which is required
for proper digestion and
helps in preventing colon
cancer. They also contain
MANGANESE, a mineral
that helps protect bones
and keep skin healthy.
Resources
www.foodnetwork.com
Functional Foods Fact
Sheet
www.iom.edu
www.whfoods.com