Lighter Lasagna Soup
One-pot lasagna soup with lean ground turkey, no-salt-added tomatoes, whole-wheat noodles and spinach, topped with ricotta. About 25 g of carbohydrate and 25 g of protein per bowl.
One serving
One serving is about 1½ cups. Prep 15 min · Cook 30 min.
Steps
Heat the olive oil in a large pot over medium-high heat and brown the ground turkey, breaking it up with a wooden spoon, until no pink remains, about 6 minutes.
Add the onion and garlic and cook until soft, about 4 minutes.
Stir in the tomato paste, oregano and basil and cook 1 minute.
Add the crushed tomatoes and chicken broth and bring to a boil.
Add the lasagna noodles and simmer, stirring now and then, until tender, about 12 minutes.
AI-generated illustrative image. Stir in the baby spinach until it wilts, about 1 minute.
Ladle 1½ cups into each bowl and top with about 1½ tbsp ricotta and a sprinkle of Parmesan.
On the plate
A complete meal in a bowl, with protein, vegetables and a measured amount of carbohydrate: about 25 g per serving.
Nutrition
| Nutrient | Per serving (1/6 of recipe) |
|---|---|
| Calories (kcal) | 296 |
| Total carbohydrate | 25 g |
| Dietary fiber | 6 g |
| Total sugars | 6 g |
| Protein | 25 g |
| Total fat | 12 g |
| Saturated fat | 4 g |
| Sodium | 540 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| olive oil Olive oil | 14 g | 0.0 g | “Oil, olive, salad or cooking”, USDA SR Legacy, FDC ID 171413 |
| ground turkey Ground turkey, 93% lean, raw | 450 g | 0.0 g | “Turkey, ground, 93% lean, 7% fat, raw”, USDA SR Legacy, FDC ID 172850 |
| onion Onion, raw | 110 g | 10.3 g | “Onions, raw”, USDA SR Legacy, FDC ID 170000 |
| garlic Garlic, raw | 12 g | 4.0 g | “Garlic, raw”, USDA SR Legacy, FDC ID 169230 |
| tomato paste Tomato paste, no salt added | 32 g | 6.0 g | “Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)”, USDA SR Legacy, FDC ID 170459 |
| oregano Oregano, dried | 2 g | 1.4 g | “Spices, oregano, dried”, USDA SR Legacy, FDC ID 171328 |
| basil Basil, dried | 2 g | <1 g | “Spices, basil, dried”, USDA SR Legacy, FDC ID 171317 |
| crushed tomatoes Tomatoes, canned, no salt added | 795 g | 27.6 g | “Tomatoes, red, ripe, canned, packed in tomato juice, no salt added”, USDA SR Legacy, FDC ID 170138 |
| chicken broth Chicken broth, reduced sodium | 960 g | 3.6 g | “Soup, chicken broth, less/reduced sodium, ready to serve”, USDA SR Legacy, FDC ID 172888 |
| lasagna noodles Whole-wheat pasta, dry | 115 g | 82.9 g | “Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)”, USDA SR Legacy, FDC ID 169738 |
| baby spinach Spinach, raw | 140 g | 5.1 g | “Spinach, raw”, USDA SR Legacy, FDC ID 168462 |
| ricotta Ricotta, part-skim | 125 g | 6.4 g | “Cheese, ricotta, part skim milk”, USDA SR Legacy, FDC ID 171248 |
| Parmesan Parmesan, grated | 20 g | 2.8 g | “Cheese, parmesan, grated”, USDA SR Legacy, FDC ID 171247 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: oregano (); basil ().
Calculation engine v1.3.0.
Swaps and variations
- Gluten-free
- Use lentil or chickpea lasagna noodles; the carbohydrate stays about the same.
Storage
Refrigerate within 2 hours, up to 4 days, and reheat to 165°F (74°C). The noodles soak up broth, so add ½ cup water when reheating. Freeze it without the noodles up to 3 months.
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/lighter-lasagna-soup. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about lighter lasagna soup.
How many carbohydrates are in lasagna soup?
About 25 g per 1½-cup bowl, with 6 g of fiber and 25 g of protein. Lean turkey and part-skim ricotta keep the saturated fat lower than in a classic lasagna.
Can you freeze lasagna soup?
Yes, without the noodles, up to 3 months; cook fresh noodles in it when you reheat it.
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