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High Protein Tortellini Soup - Cozy, Satisfying, and Weeknight-Friendly

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • Lean ground turkey (1 pound; 93% lean or leaner)
  • Refrigerated cheese tortellini (12–16 ounces)
  • Low-sodium chicken or vegetable broth (6 cups)
  • Canned diced tomatoes (1 can, 14.5 ounces)
  • Canned white beans (cannellini or great northern; 1 can, drained and rinsed)
  • Yellow onion (1 medium), carrots (2), celery (2 ribs)
  • Fresh garlic (3–4 cloves)
  • Tomato paste (2 tablespoons)
  • Baby spinach (4–5 cups lightly packed)
  • Olive oil (1–2 tablespoons)
  • Italian seasoning (2 teaspoons)
  • Red pepper flakes (optional, 1/4 teaspoon)
  • Bay leaf (1)
  • Salt and black pepper
  • Parmesan rind (optional, for depth) and grated Parmesan for serving
  • Fresh parsley or basil (optional, for garnish)

Method
 

  1. Prep the veg: Dice the onion, carrots, and celery. Mince the garlic. Drain and rinse the beans.
  2. Brown the turkey: Heat olive oil in a large pot over medium-high heat. Add ground turkey with a pinch of salt and pepper. Cook, breaking it up, until browned and no longer pink, about 5–7 minutes. If there’s excess liquid, cook a minute longer to evaporate for better flavor.
  3. Sweat the aromatics: Add onion, carrots, and celery to the pot. Cook, stirring, until softened and lightly golden, 5–6 minutes. Stir in garlic for 30 seconds until fragrant.
  4. Build the base: Stir in tomato paste and cook 1 minute to caramelize. Add Italian seasoning and red pepper flakes. This step deepens flavor and prevents a raw tomato taste.
  5. Simmer the soup: Pour in broth and diced tomatoes with their juices. Add bay leaf and Parmesan rind if using. Bring to a boil, then reduce to a lively simmer for 10–12 minutes to meld flavors.
  6. Add beans and tortellini: Stir in white beans, then add tortellini. Simmer according to package directions (usually 3–5 minutes) until the tortellini float and are just tender. Do not overcook.
  7. Finish with greens: Remove the bay leaf and Parmesan rind. Stir in spinach until wilted, 1–2 minutes. Taste and season with salt and pepper as needed.
  8. Serve: Ladle into bowls and top with grated Parmesan and chopped parsley or basil. Add a pinch of red pepper flakes if you like heat.