Turkey Vegetable Soup

Yesterday, the temperature hovered right around 100º. When you combine that with a dew point in the upper 60’s…well, it was down right soupy here in Minnesota (get it?). In honor of icky-sticky summer we’ve been experiencing, I decided that a giant steaming pot of vegetable soup would be appropriate. Because nothing says, “summer” like simmering a pot of soup for two-plus hours.


I’ve been looking for ways to eat more vegetables, lower my carb and sodium intake, and increase my fiber. This soup does all of that. Another beautiful thing about this concoction is you can add/remove ingredients to fit your individual taste. So get out your cutting board and start chopping. Here’s to a sweltering summer and scrumptious soups!
Turkey Vegetable Soup
Makes about 16 cups
Ingredients:
2 tbsp extra virgin olive oil
1 lb. extra lean ground turkey
1/2 medium yellow onion
1 green bell pepper
2 large carrots
2 stalks celery
2 bay leaves
1 tsp dried basil
1 tsp garlic powder
2 bunches kale
1 large can crushed tomatoes
32 oz. low-sodium chicken broth
2 C water
1 can cannellini beans
2 medium zucchini
1 large summer squash
1 C quinoa
2 tsp flat leaf parsley
  • Prep all vegetables before beginning: chop onion, carrots, celery, bell pepper, zucchini and summer squash; remove the kale leaves from the stem and chop, drain and rinse the beans.
  • In a large skillet, with a bit of water, saute the ground turkey with a dash of salt and pepper until it is cooked through. Set aside.
  • Over medium heat, heat the olive oil in a large dutch oven (or other pot) and add the onion, carrots, celery, bell pepper, bay leaves, basil, and garlic powder. Stirring occasionally, cook until veg is softened (about 8-10 minutes).
  • Add in the kale and wilt it down (again, about 8-10 minutes).
  • Add the tomatoes, chicken broth, and water. Bring the soup to a boil, then reduce the heat and simmer for 30-45 minutes (until kale is softened and wilted)
  • Stir in the beans, zucchini, and summer squash and continue to simmer for 10 minutes.
  • Finally, stir in the quinoa and parsley. Cook for about 10 minutes, until quinoa has softened.
*It’s important to season each layer with a bit of salt and pepper as you add it to the pot. I use Morton’s Lite Salt, which has 50% of the sodium of regular table salt.
*Upon reheating, you may need to add more chicken stock or water, as the quinoa will continue to absorb the liquid.
Nutrition Facts
Serving size: 12 oz.
Calories: 82
Fat: 1g
Carbs: 12g
Fiber: 3g
Sodium: 246mg
Protein: 8g

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