Cozy Tuscan Tortellini Soup (High-Protein, High-Fibre)
When the cooler months roll in, I’m all about quick, cozy, nutrient-dense meals - and this 20-minute tuscan tortellini soup checks every single box. Packed with protein, fibre, and simple whole-food ingredients, it’s the perfect weeknight dinner or Sunday meal-prep staple!
I love making a big batch of this at the start of the week so we have something easy to grab on busy days. It reheats perfectly, freezes well, and keeps you full for hours thanks to the protein from the lean ground meat and the fibre from all those veggies.
Ingredients (makes 4 servings)
• 1 tablespoon olive oil
• 1 yellow onion, diced
• 5–6 celery stalks, diced
• 4 garlic cloves, minced
• 1 tablespoon dried oregano
• 1 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon crushed red pepper flakes
• 1 pound lean ground beef (or any lean ground meat)
• 32 ounces bone broth
• 28 ounces crushed spiced tomatoes
• 1 package cheese tortellini (you can use gluten-free like I did)
• ½ cup half-and-half
• 4 cups chopped kale, destemmed
• Fresh Parmesan for topping
Instructions
In a large pot over medium heat, add olive oil. Once the oil is heated, add onion, celery and garlic & simmer for 3-4 mins until the onions and celery are fork tender.
Add dried oregano, salt, pepper and red pepper flakes & stir until evenly coated. Push the celery & onion mixture to the sides of the pot & add lean ground beef to the middle. Cook for another 5 mins or until the beef has cooked through
Add crushed tomatoes and bone broth and simmer for 10 mins
Add tortellini and half & half, then simmer for another 3 mins
Add kale & push it down into the soup to wilt. Simmer for another 2 mins
Top with Parmesan cheese to serve & ENJOY!
Macros (per serving)
Calories: 485 calories
Protein: 33g
Carbs: 33g
Fat: 20g
Fibre: 4g
TIPS & VARIATIONS
• Swap the tortellini
If you don’t love tortellini on hand, you can easily use ravioli, or even regular pasta. Just adjust the cooking time slightly depending on the pasta you choose.
• Switch up the protein
You can substitute the lean ground meat for Italian sausage if you want extra spice and flavour. Mild or hot both work great - just remove the casing and brown it the same way.
• Make it dairy-free
If you need a dairy-free option, replace the half-and-half with full-fat coconut milk and use regular pasta. It gives the soup a creamy texture without the dairy. Skip the parm!
• Storage tips
This soup stores really well in the fridge for up to 5 days, which makes it perfect for meal prep.