Go Back
+ servings
Print Recipe
5 from 1 vote

Italian Pasta Soup

Soul-warming, macro-balanced soup
Total Time30 minutes
Course: dinner, Soup, Soup/Chili
Keyword: 30 minute, ground turkey, italian, pasta, soup
Servings: 12
Calories: 285kcal


  • 1 bag 12 oz. frozen onion, diced (340g; or sub fresh)
  • 3 cups celery chopped (360g)
  • 3 cups carrots chopped (360g)
  • 3 Tbsp. tomato paste 45g
  • ½ cup red or white cooking wine 120g
  • ~3.5 lbs. 93/7 ground turkey 1493g
  • 1 bag 12 oz. frozen rice broccoli (340g)
  • 7 frozen garlic cubes or minced cloves
  • 1 ½ Tbsp. dried parsley
  • 1 ½ Tbsp. dried oregano
  • 1 Tbsp. dried basil
  • 1 Tbsp. dried fennel seeds
  • 1 Tbsp. Kosher salt
  • 2 tsp. garlic powder
  • 2 tsp. onion powder
  • 1 can 28 oz. crushed tomatoes or tomato sauce (784g)
  • 1 cup frozen spinach or kale chopped (250g; or sub fresh)
  • 4 lbs. beef or chicken broth 2 boxes
  • 6 oz. uncooked pasta of choice 170g; or sub gluten-free


  • Heat a Dutch oven or heavy-bottomed pot over high heat with a spritz of olive oil. Add onion, celery, carrots, and tomato paste with a pinch of salt (not listed, just a little extra to help the veggies release their juices) and cook for 5 minutes until nice and fragrant. Add the cooking wine and let it sizzle and cook for 2 minutes. Add ground turkey and cook for another 5–7 minutes until browned, breaking up as you go.
  • Add the riced broccoli, garlic, seasonings, and crushed tomatoes to the pot. Cook for 5–10 minutes until veggies are tender and meat is cooked through and everything is fragrant! Stir in frozen spinach and cook for another 2 minutes. Pour in the broth and let the mixture come to a low boil. Add the uncooked pasta and cook for a couple of minutes LESS than your pasta package recommends for al dente. It will continue to cook in the hot soup.
  • Enjoy a large bowl of soup with parmesan, a dollop of ricotta or cottage cheese, and some fresh basil! Obviously, this pairs great with a hunk of crusty bread. But what doesn't?!


I used two packages of Butterball® ground turkey from Costco® labeled 8 fat/4 oz. Don't worry if you have a little more or less in your soup; the macros will hardly change.
I used frozen riced broccoli in this recipe and loved it! NOBODY knew it was in there. But riced cauliflower always works if it doesn’t bother your belly. Or even riced zucchini would be great for similar and very light macros.
When it comes to soups where all the veggies are cooked down, I love to use frozen veggies as a shortcut! But feel free to use equal weights of fresh veggies if you prefer.
Leftovers may become thick as the pasta soaks up the broth. Add additional broth to thin it out as needed.
GF/DF: This soup is naturally dairy-free, and we used gluten-free pasta, but you can use any pasta you like. The difference in macros is very minimal, even with alternative types of pasta.


Serving: 391g | Calories: 285kcal | Carbohydrates: 22.8g | Protein: 30g | Fat: 10.2g | Fiber: 4.5g