Tuscan White Bean Soup with Meatballs (High-Protein, High-Fiber) Meal Prep Recipe

This Tuscan White Bean Soup with Meatballs is not just delicious; it’s a perfect meal prep idea packed with protein and fiber. Follow these time-saving tips, storage options, and batch-prepping strategies to make your week easier.

Ingredients to Gather

Meatballs

• 1 lb 93% lean ground turkey
• 1 lb sweet Italian chicken sausage
• 1 large egg
• 1 cup Italian-seasoned breadcrumbs
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• Fresh sage and parsley, chopped
• Salt and black pepper, to taste

Soup

• 1 tbsp olive oil
• 2 large carrots, sliced
• 2 celery ribs, sliced
• 1 bay leaf
• 6 cups chicken bone broth (or regular)
• 2 cans (15 oz each) white beans, drained and rinsed
• 4 cups collard greens or flat-leaf kale, sliced

Optional

• Fresh lemon juice or grated Parmesan for serving

Meal Prep Steps

Step 1: Batch Prepare

1. Make the Meatballs:

   • In a large bowl, combine turkey, sausage, egg, breadcrumbs, onion, garlic, herbs, salt, and pepper. Mix gently to avoid overworking.
   • Roll into 24 small meatballs (about 1–1.5 inches).

2. Brown the Meatballs:

   • Heat a large pot over medium heat and lightly oil it. Brown the meatballs on all sides (they don’t need to be fully cooked). Remove and set aside.

3. Sauté Vegetables:

   • In the same pot, add olive oil, carrots, celery, and onion. Cook until softened (about 5-8 minutes). Add minced garlic and herbs, cooking until fragrant.
4. Simmer the Soup:
   • Add the broth, meatballs, both pureed and whole beans, salt, and pepper. Bring to a boil and then reduce to a simmer for 10 minutes. Stir in greens and cook until everything is tender.

Step 2: Cool and Store

• Refrigerate: Let the soup cool before transferring it to airtight containers. It can be stored in the fridge for up to 4 days.
• Freeze: For longer storage, portion the soup into glass containers or freezer-safe bags. Make sure to leave some space for expansion. This soup can be frozen for up to 3 months.

Step 3: Reheat and Enjoy

• Reheat: Thaw containers in the fridge overnight for easy reheating. Use the microwave or stovetop to warm up portions.
• Serve: Enhance with a squeeze of lemon or sprinkle of Parmesan if desired. Serve alongside crusty bread.

Extra Tips

• One-Pot Wonder: Everything is cooked in one pot for easy cleanup.
• Double the Recipe: Consider making a double batch to fill your freezer for emergencies.
• Flexible Ingredients: Substitute ground turkey with chicken or adjust spices according to your taste.

By following this meal prep guide, you’ll have hearty, nutritious Tuscan White Bean Soup with Meatballs ready to go whenever you need it! Enjoy your high-protein, high-fiber meals effortlessly throughout the week.