Description
A hearty and nutritious Turkey Vegetable Soup packed with ground turkey, a variety of fresh vegetables, and fragrant herbs and spices. This low-calorie, flavorful soup is perfect for a healthy meal that warms you up and satisfies your taste buds. Ideal for weight loss and wholesome eating, it brings together simple ingredients simmered to a tender perfection.
Ingredients
Scale
Meat & Aromatics
- 2 pounds ground turkey
- 1 large onion, chopped
- 4 cloves garlic, smashed and minced (at least 1 tablespoon)
Spices & Herbs
- 2 1/2 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 (can substitute with chicken broth and water plus turkey base)
Vegetables
- 4-5 large carrots, chopped
- 1 1/2 cups celery, chopped
- 1 sweet potato, peeled and chopped
- 2 cups coleslaw cabbage (or more to taste)
- 1 (14-oz) can diced tomatoes (preferably fire roasted)
- 1 (14-oz) can white beans, drained
- 1 zucchini, chopped
- 1 yellow squash, chopped
Garnishes (Optional)
- Chopped parsley (low calorie garnish)
- Pesto (for individual bowls, adds calories)
- Parmesan cheese (optional, adds calories)
Instructions
- Brown the turkey and onion: In a very large soup pot (at least 6-quart capacity), add 2 pounds ground turkey and the chopped onion. Cook over medium-high heat, crumbling the turkey and allowing the onion to soften and become translucent.
- Drain the fat: Turn off the heat and carefully drain the fat from the pot. You can do this by lining a small bowl with foil, tilting the pot, and spooning out the grease. Refrigerate the fat until hardened and discard to reduce fat content.
- Sauté garlic and spices: Turn heat back to medium, add minced garlic and all spices (kosher salt, black pepper, oregano, garlic powder, smoked paprika, celery seed, basil, crushed red pepper, and thyme if using dried). Cook for a few minutes until the mixture becomes fragrant.
- Add broth and bring to boil: Pour in 10-12 cups of chicken or turkey broth (or broth substitute with chicken broth plus water and turkey base). Turn heat to high and bring the soup to a boil.
- Add vegetables and tomatoes: Add chopped carrots first, then celery, sweet potato, and coleslaw cabbage. Add fresh thyme sprigs at this point if using. Then stir in the canned diced tomatoes with their juice and the drained white beans.
- Simmer the soup: Reduce heat to medium and let the soup simmer gently for about 20 minutes, until carrots and sweet potato are almost fork tender.
- Add squash and continue simmering: Add chopped zucchini and yellow squash to the pot. Continue to simmer for an additional 5-10 minutes until all vegetables are tender.
- Finish and serve: Skim any foam off the top and remove fresh thyme stems if used. Serve hot garnished with optional parsley, a spoonful of pesto, and grated parmesan cheese if desired.
Notes
- This soup is low calorie and packed with vegetables, making it ideal for weight loss and healthy eating.
- Ground turkey adds lean protein and flavor without excess fat.
- The soup is flexible; you can adjust vegetable quantities or omit sweet potato if preferred.
- Garnishes like pesto and parmesan add calories, so use sparingly if monitoring intake.
- Using homemade or high-quality broth or broth base will greatly enhance the soup’s flavor.
- The soup freezes well, making it suitable for meal prep and leftovers.
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
