Description
A hearty and healthy Turkey Vegetable Soup packed with ground turkey and a variety of fresh vegetables in a flavorful broth, perfect for a low-calorie and nutritious meal. This soup is designed for easy preparation with a satisfying taste that supports weight loss and wholesome eating.
Ingredients
Scale
Protein and Aromatics
- 2 pounds ground turkey
- 1 large onion, chopped
- 4 cloves garlic, smashed and minced (at least 1 tablespoon)
Spices and Herbs
- 2 ½ teaspoons kosher salt
- 1 teaspoon black pepper
- 1 tablespoon oregano
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/4 to 1/2 teaspoon celery seed
- 1 teaspoon basil
- 1/4 to 1/2 teaspoon crushed red pepper
- 1/2 teaspoon dried thyme or 6 fresh thyme sprigs
Liquids
- 10-12 cups chicken or turkey broth
Vegetables
- 4-5 large carrots, chopped
- 1 ½ cups celery, chopped
- 1 sweet potato, peeled and chopped
- 2 cups coleslaw cabbage (or more to taste)
- 1 zucchini, chopped
- 1 yellow squash, chopped
Canned Goods
- 1 (14-oz) can diced tomatoes (preferably fire roasted)
- 1 (14-oz) can white beans, drained
Optional Garnishes
- Chopped parsley (optional, low calorie)
- Pesto (optional, adds calories)
- Parmesan cheese (optional, adds calories)
Instructions
- Sauté Turkey and Onion: In a very large soup pot (at least 6-quart capacity), add the ground turkey and chopped onion. Cook over medium-high heat, breaking apart the turkey as it cooks until it is browned and the onion is softened.
- Drain Fat: Turn off the heat and carefully drain the rendered fat from the pot by tilting it and using a spoon to remove the grease into a foil-lined bowl. Refrigerate the fat until hardened, then discard.
- Add Garlic and Spices: Return the pot to medium heat and add minced garlic along with kosher salt, black pepper, oregano, garlic powder, smoked paprika, celery seed, basil, crushed red pepper, and thyme (if dried). Stir and cook until the garlic and spices release their aromas, about 1-2 minutes.
- Add Broth: Pour in 10-12 cups of chicken or turkey broth. The recipe used 8 cups chicken broth plus 4 cups water with turkey bouillon base, but you may use all broth or a preferred combination.
- Add Vegetables and Tomatoes: Bring the soup to a boil over high heat. Add chopped carrots, celery, sweet potato, and coleslaw cabbage. If using fresh thyme sprigs, add them now. Also add the entire can of diced tomatoes with juices and the drained white beans.
- Simmer Soup: Reduce the heat to a medium simmer, maintaining gentle bubbling. Cook for about 20 minutes until the carrots and sweet potatoes are nearly tender.
- Add Squash: Stir in the chopped zucchini and yellow squash. Continue simmering another 5-10 minutes until the squash is tender.
- Finishing Touches: Skim off any foam from the surface if present. Remove fresh thyme sprigs before serving.
- Serve and Garnish: Serve hot, optionally garnished with a spoonful of pesto, shredded parmesan cheese, and/or chopped parsley according to your preference.
Notes
- This soup is a low-calorie, weight-loss-friendly recipe packed with vegetables and lean ground turkey.
- You can adjust vegetable quantities or omit ingredients like sweet potato to suit your taste.
- Ground turkey adds flavor and protein without many calories, making it ideal for diet-friendly meals.
- Using turkey bouillon base enhances the broth’s flavor but can be substituted with all broth or water as needed.
- Optional garnishes like pesto and parmesan add flavor but increase calories.
Nutrition
- Serving Size: 1 cup
- Calories: 169 kcal
- Sugar: 4 g
- Sodium: 539 mg
- Fat: 2 g
- Saturated Fat: 1 g
- Unsaturated Fat: 2 g
- Trans Fat: 1 g
- Carbohydrates: 17 g
- Fiber: 4 g
- Protein: 21 g
- Cholesterol: 33 mg
