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January 18, 2024

Nutrition Spotlight: Eat Anti-Inflammatory Foods (Italian Wedding Soup)

Eat foods like Italian Wedding Soup to support an anti-inflammatory eating plan.

Does a healthy “diet” make you think of losing weight, limitation, bland food, and being deprived?  It doesn’t have to!  Eating healthily can taste good AND set you up for a healthy and happy body.  The foods we eat can increase inflammation and impact the way our body feels. 

This recipe for an Italian Wedding Soup takes less than an hour, is hearty and delicious, and includes the following foods which are anti-inflammatory: lean protein chicken, olive oil, and spinach.  Leftover meatballs can be frozen or used in other recipes during the week.

Call (614) 319-3354 to schedule a free assessment to see how we can help your journey to better health.


Italian Wedding Soup

4 tablespoons extra-virgin olive oil, divided

1 â…“ cups chopped yellow onion

â…” cup chopped carrot

â…” cup chopped celery

2 tablespoons minced garlic

6 cups unsalted chicken broth

6 ounces orzo, preferably whole-wheat

1 ½ tablespoons chopped fresh oregano

½ teaspoon kosher salt

12 oz Cooked small chicken meatballs (if large, cut into bite sized pieces.

4 cups baby spinach

¼ cup grated Parmesan cheese


Heat 1 tablespoon oil in a large pot or Dutch oven over medium-high heat. Add onion, carrot, celery and garlic; cook, stirring occasionally, until the onion is translucent, 4 to 5 minutes.
Add broth, cover and bring to a boil. Add orzo, oregano and salt; cover and cook, stirring occasionally, until the orzo is just tender, about 9-11 minutes.

Stir in meatballs and spinach; cook until the meatballs are heated through, and the spinach is wilted, 2 to 4 minutes.

Serve sprinkled with cheese and drizzled with the remaining 3 tablespoons oil.


Chicken Meatballs

1lb ground chicken or turkey

1 egg

½ cup panko breadcrumbs

½ cup grated parmesan

2 Tbsp olive oil

½ tsp garlic powder

½ tsp onion powder

½ tsp salt

Black pepper to taste

Additional seasonings optional


Preheat oven to 400 degrees.  Line baking sheet with parchment paper.

Mix all ingredients together in mixing bowl.

Roll mixture into 30 small balls and place on baking sheet.

Bake for 25-30 minutes.



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