Day: January 5, 2026

### High-Protein, High-Fiber Comforting Tuscan White Bean Soup with Meatballs

#### Introduction
Tuscan gastronomy is celebrated for its robust and soothing meals, and a high-protein, high-fiber Tuscan white bean soup with meatballs exemplifies this perfectly. This dish merges the rich texture of white beans with the delectable taste of meatballs, resulting in a nourishing meal that is both fulfilling and healthful.

#### Ingredients
– **For the Soup:**
– 2 cups canned or prepared white beans (like cannellini or great northern)
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 2 carrots, chopped
– 2 celery stalks, chopped
– 1 can (14 oz) diced tomatoes
– 4 cups low-sodium vegetable or chicken broth
– 1 teaspoon dried thyme
– 1 teaspoon dried rosemary
– 1 bay leaf
– Salt and pepper to taste
– 2 cups kale or spinach, chopped
– 2 tablespoons olive oil

– **For the Meatballs:**
– 1 pound ground turkey or chicken (for a leaner alternative)
– 1/2 cup breadcrumbs (whole grain for extra fiber)
– 1/4 cup grated Parmesan cheese
– 1 egg
– 2 tablespoons fresh parsley, chopped
– 1 teaspoon garlic powder
– Salt and pepper to taste

#### Preparation

1. **Prepare the Meatballs:**
– In a large mixing bowl, combine ground turkey or chicken, breadcrumbs, Parmesan cheese, egg, parsley, garlic powder, salt, and pepper.
– Blend until just mixed. Shape the mixture into small meatballs, around 1 inch in diameter.
– In a large skillet, warm a tablespoon of olive oil over medium heat. Cook the meatballs until browned all over, roughly 5-7 minutes. Remove and set them aside.

2. **Cook the Soup:**
– In a large pot, heat the remaining tablespoon of olive oil over medium heat. Add in the diced onion, carrots, and celery, and sauté until tender, about 5-7 minutes.
– Stir in the minced garlic and cook for an extra minute until aromatic.
– Incorporate the diced tomatoes, white beans, broth, thyme, rosemary, bay leaf, salt, and pepper. Bring to a boil, then lower the heat and let it simmer for about 15 minutes.
– Add the chopped kale or spinach and the browned meatballs to the pot. Continue to simmer for another 10-15 minutes until the meatballs are fully cooked and the greens are soft.

3. **Serve:**
– Remove the bay leaf before serving. Ladle the soup into bowls and embellish with extra Parmesan cheese and fresh parsley if desired.

#### Nutritional Benefits
– **High in Protein:** The meatballs made from lean ground turkey or chicken offer a significant amount of protein, vital for muscle recovery and overall wellness.
– **Rich in Fiber:** White beans serve as an excellent source of dietary fiber, which supports digestion, aids in maintaining a healthy weight, and reduces cholesterol levels.
– **Vitamins and Minerals:** The inclusion of vegetables like kale, carrots, and celery adds essential vitamins and minerals, enhancing the soup’s nutritional value.

#### Conclusion
This comforting Tuscan white bean soup with meatballs is a delightful and wholesome dish that provides warmth and solace to any meal. Its high protein and fiber content makes it a nutritious choice for those aiming to keep a balanced diet while savoring the rich flavors of Italian cuisine. Ideal for chilly nights, this soup is certain to become a staple in your home.