Keto Italian Wedding Soup Recipe
(Low-Carb, Grain-Free, Blood Sugar Friendly)
This Keto Italian Wedding Soup Recipe is a modern take on traditional Italian wedding soup that maintains all the comfort and flavor of the classic while being completely grain-free and diabetes-friendly. By substituting conventional pasta with lupin rice, I’ve created a low-glycemic version that’s perfect for those managing blood sugar or following a low-carb lifestyle.
Why You’ll Love This Recipe
- Naturally low in carbohydrates
- Blood sugar friendly
- Rich in protein and fiber
- Grain and gluten-free
- Perfect for meal prep
- Ready in under 35 minutes
The Secret Ingredient: Lupin Rice
Lupin rice, made from lupin beans, is a game-changing alternative to traditional pasta. With its low carbohydrate content and high fiber profile, it helps maintain stable blood sugar levels while providing that satisfying pasta-like texture we all love in Italian wedding soup.
Key Ingredients
For the Meatballs:
- 1 pound lean ground turkey (a leaner alternative to traditional beef and pork)
- 1/4 cup hemp hearts (adds healthy fats and protein)
- 1/4 cup lupin flour (helps bind while keeping carbs low)
- Fresh parsley, garlic, and seasonings
For the Soup:
- 12 cups chicken broth
- 3/4 cup lupin rice
- 3 cups baby spinach or kale
- Fresh herbs and lemon for brightness
[Full ingredient list and detailed instructions below]
Tips for Perfect Results
- Don’t overwork the meatball mixture to ensure tender results
- Broiling the meatballs adds flavor while reducing added fats
- Add spinach at the end to maintain its nutrients and color
- Adjust seasoning before serving, as lupin rice may need more salt than traditional pasta
Nutritional Benefits
- High in protein from turkey meatballs and lupin rice
- Rich in fiber for blood sugar management
- Contains healthy fats from hemp hearts and extra virgin olive oil
- Packed with vitamins from dark leafy greens
- Low glycemic impact
Storage and Meal Prep
This soup keeps well in the refrigerator for up to 4 days. The lupin rice may absorb more broth during storage, so you might need to add more when reheating.
Recipe Variations
- Swap turkey for ground chicken or grass-fed beef
- Use different leafy greens like escarole or Swiss chard
- Make it dairy-free by using nutritional yeast or vegan cheese instead of Parmesan
- Add more vegetables like celery or carrots for extra nutrients
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Keto Italian Wedding Soup Recipe
Beth Bollinger of Nest WellnessEquipment
- parchment paper or silicone baking mat
- dutch oven or large soup pot
Ingredients
- 12 cups chicken broth
- 2 tbsp extra virgin olive oil, plus additional for greasing and serving
- 1 pound lean ground turkey
- 1/4 cup hemp hearts
- 1/4 cup lupin flour
- 1/3 cup fresh parsley leaves, finely chopped
- 1 egg, lightly beaten
- 3 - 4 cloves garlic, minced
- 1 tsp sea salt
- 1/2 tsp black pepper
- 1/2 cup freshly grated Parmesan or use vegan cheese to keep this dairy free, plus more for serving
- 3/4 cup lupin rice
- 3 packed cups baby spinach or baby kale, thinly sliced
- 1 1 lemon, zested and halved
- 1/4 cup fresh dill, oregano or basil, roughly chopped (optional)
Instructions
- Combine the chicken broth and 2 tablespoons oil in a large pot and bring to a boil.
- Meanwhile, add the turkey, hemp hearts, lupin flour, parsley, egg, garlic, salt, pepper and ½ cup parmesan cheese to a large bowl. Mix with a fork or clean hands until combined. Gently roll the mixture into 12 medium (about 2 inches) or 20 small (1½ inch) meatballs and transfer to a baking sheet lined with parchemnt paper or a silicone baking mat.
- Heat the broiler to high and set an oven rack 6 to 8 inches from the heat. Broil the meatballs until brown on two sides, turning halfway through, about 3 to 4 minutes per side. Alternatively, you can cook the meatballs in a little extra virgin olive oil in a cast iron skillet.
- Add the lupin rice to the boiling broth and cook over medium until al dente, then lower the heat to a low simmer.
- Add the meatballs to the broth and simmer on low until completely warmed through, 3 to 5 minutes, stirring occasionally. Remove from the heat, and add the spinach and lemon zest, stirring well. Season with salt and pepper to taste.
- Divide the soup between 4 bowls. Drizzle each portion with olive oil, sprinkle with Parmesan or vegan cheese, and squeeze a bit of lemon over the top of each serving.
- Garnish each bowl with fresh herbs and enjoy!
Notes
Nutrition