Italian Wedding Soup is more than a cozy meal—it’s a reminder that food can be both deeply comforting and profoundly supportive to the body. This is the kind of recipe I love sharing with my clients because it honors tradition while allowing us to be intentional about ingredients that support gut health, hormone balance, inflammation, and overall vitality.
As a Functional Medicine Health Coach, I often remind my clients that healing does not come from perfection—it comes from consistency, simplicity, and listening to your body. A warm, mineral-rich broth, quality protein (or a nourishing plant-based alternative), fiber-rich vegetables, and gentle greens all work together to support digestion and restore balance.
This Italian Wedding Soup is exactly that: comforting, grounding, and rooted in care. Whether you’re feeding your family, meal-prepping for the week, or simply needing a nourishing reset, this soup brings everything together—body, soul, and table.
What Is Italian Wedding Soup?
Italian Wedding Soup comes from the Italian phrase minestra maritata, meaning “married soup.” Contrary to popular belief, it’s not traditionally served at weddings. The name refers to the marriage of flavors—chicken, turkey or beef meatballs or half and half), greens, and broth coming together in perfect balance.
This soup has long been a staple in Italian kitchens and restaurants, loved for its rich, savory broth and nourishing ingredients. When prepared thoughtfully, it becomes a grounding, gut-supportive meal that feels like a hug in a bowl.
Why You’ll Love This Italian Wedding Soup
• Deeply comforting and warming • Rich, slurpable broth that supports digestion • Packed with vegetables, greens, and herbs • Easily adaptable: classic, gluten-free, dairy-free, or vegan • Satisfying without feeling heavy • Perfect for cold weather, immune support, or meal prep
Ingredients
Soup
• 1 Tbsp olive oil • 1 ½ cups diced carrots • 1 cup diced yellow onion • 1 cup ¼-inch diced celery • 4 cloves garlic, minced • 5 cups low-sodium chicken broth or vegetable broth
(I love using homemade chicken bone broth for added gut and joint support) • 1 bay leaf • 1 ¼ cup dry acini de pepe or orzo pasta (gluten-free orzo works beautifully) • 8 oz fresh spinach, kale, arugula, or a combination—chopped • Salt and freshly ground black pepper, to taste • Dairy-free Parmesan or vegan Parmesan, for serving • Microgreens (optional, but encouraged)
Meatballs (Classic Version)
• 1 lb lean ground chicken or turkey + 1 lb ground beef • ½ cup vegan breadcrumbs (gluten-free panko used here) • ¼ cup chopped fresh parsley • 1 tsp dried oregano • ½ cup finely shredded Parmesan or vegan Parmesan • 2 large eggs • 3 garlic cloves, minced • 1 medium onion, finely grated or minced • 1 tsp sea salt • ¼ tsp black pepper
Instructions
Meatballs
- Add ground meat to a large mixing bowl.
- Add breadcrumbs, parsley, oregano, Parmesan, eggs, garlic, onion, salt, and pepper.
- Gently mix with your hands until just combined.
- Roll into small meatballs, about ¾-inch in size, and set aside.
- Heat 1 Tbsp olive oil in a non-stick skillet over medium-high heat.
- Sear meatballs until browned on all sides, about 5 minutes. (They will finish cooking in the soup.)
- Transfer to a plate lined with paper towels and set aside.
Soup
- Heat 1 Tbsp olive oil in a large pot over medium-high heat.
- Add carrots, onion, and celery. Sauté until softened, about 6–8 minutes.
- Add garlic and sauté for one additional minute.
- Pour in broth, add bay leaf, and season with salt and pepper.
- Bring to a boil, then add pasta and meatballs.
- Reduce heat to a gentle boil, cover, and cook for about 10 minutes, stirring occasionally.
- During the last minute of cooking, stir in greens and microgreens.
- Taste and adjust seasoning as needed.
Note: Pasta will absorb broth as the soup sits. Add additional broth or water to thin as desired.
Serve warm and top with dairy-free Parmesan and extra greens.
Vegan & Dairy-Free Option
This soup easily transforms into a vegan Italian Wedding Soup using vegetable broth, gluten-free pasta, and prepared or homemade meatless meatballs. Sweet onion, celery, carrots, garlic, herbs, and hearty greens create a deeply flavorful base—no meat required.
This version is: • Dairy-free • Gluten-free • Plant-based • Still incredibly satisfying and comforting
Perfect for those supporting gut healing, inflammation reduction, or simply wanting more plant-forward meals.
A Gentle Reminder
Healing happens when we slow down, nourish our bodies well, and choose foods that support us—not punish us. A warm bowl of soup can be one of the simplest, most grounding ways to care for your body.
Why This Soup Supports Gut & Hormone Health
This soup is intentionally built to support the body at a root-cause level—especially digestion, inflammation, and hormone balance.
Gut Support
A well-made broth (especially bone broth) provides amino acids like glycine and glutamine that support the gut lining and digestion. The gentle combination of cooked vegetables, small pasta, and tender greens makes this meal easy to digest while still providing fiber to support healthy bowel movements.
Inflammation Support
Garlic, onions, carrots, leafy greens, olive oil, and herbs like parsley and oregano provide natural anti-inflammatory compounds. These foods help calm systemic inflammation without stressing the digestive system.
Hormone & Cortisol Support
Balanced meals matter—especially for cortisol and blood sugar regulation. This soup includes:
- Protein (meatballs or plant-based alternative)
- Healthy fats (olive oil)
- Gentle carbohydrates (orzo or gluten-free pasta)
This balance helps prevent blood sugar crashes, supports adrenal health, and provides steady energy—key for hormone balance, especially during times of stress.
Digestive Ease
Everything in this soup is cooked, warm, and grounding—ideal for those dealing with bloating, IBS, SIBO, hormone imbalance, or chronic stress. Warm meals signal safety to the nervous system, which directly impacts digestion.
A Gentle Functional Medicine Perspective
In functional medicine, we look at how foods work with the body rather than against it. Soups like this are foundational because they:
- Reduce digestive burden
- Support nutrient absorption
- Provide hydration and minerals
- Encourage mindful, nourishing eating
Healing doesn’t require extremes—it requires consistency and care.
Let’s Connect
If you could share this soup with anyone tonight—who would it be, and why?
If you’re tired of guessing what to eat, struggling with digestion, inflammation, stubborn weight, or hormone imbalance, you don’t have to navigate it alone.
Through my Gut Health Transformation and Mindful Metabolism programs, I help you uncover root causes, create sustainable food strategies, and build habits that truly support healing—without restriction or overwhelm.
If you’re ready for guidance, structure, and encouragement rooted in faith and functional medicine, I’d love to support you on your journey. Reach out, schedule a session, or start the conversation today.
“She watches over the ways of her household, and does not eat the bread of idleness.”
— Proverbs 31:27
Nourishing your body and your family is holy work.
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