Description
This hearty Turkey Vegetable Soup is a flavorful and nutritious dish packed with ground turkey and an abundance of fresh vegetables simmered in a savory broth. Easy to prepare, this low-calorie soup is perfect for a comforting meal that supports weight loss and healthy eating.
Ingredients
Scale
Meat and Aromatics
- 2 pounds ground turkey
- 1 large onion, chopped
- 4 cloves garlic, smashed and minced (at least 1 tablespoon)
Spices and Seasonings
- 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
Broth and Liquids
- 10-12 cups chicken or turkey broth (can substitute with broth base and water)
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
Optional Garnishes
- Chopped parsley (optional, low calorie)
- Pesto (optional, not low calorie)
- Parmesan cheese (optional, not low calorie)
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 up the turkey with a spoon until browned and cooked through.
- Drain Fat: Turn off heat and carefully drain the fat from the pot by tilting the pot and spooning the grease into a foil-lined bowl. Refrigerate the grease until hardened, then discard.
- Add Garlic and Spices: Return the pot to medium heat. 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, stirring frequently, until the garlic and spices release their fragrance.
- Add Broth and Vegetables: Pour in 10-12 cups of broth. If using fresh thyme sprigs, add them now. Bring the mixture to a boil over high heat. Add harder vegetables first: chopped carrots, celery, sweet potato, and coleslaw cabbage. Stir to combine.
- Add Tomatoes and Beans: Add the entire can of diced tomatoes with juice and the drained white beans to the soup pot. Stir well.
- Simmer Until Tender: Reduce heat to a medium simmer so the soup bubbles gently. Let it cook for about 20 minutes until carrots and sweet potatoes are nearly fork tender.
- Add Squash and Continue Cooking: Add chopped zucchini and yellow squash to the pot. Simmer for an additional 5-10 minutes until the squash is tender.
- Skim Foam and Final Touches: Remove any foam from the surface using a spoon. If fresh thyme was used, remove and discard the thyme sprigs.
- Serve and Garnish: Serve the soup hot. Optionally garnish each bowl with a spoonful of pesto, shredded parmesan cheese, and/or chopped parsley for added flavor and visual appeal.
Notes
- This recipe is perfect as a weight loss soup, packed full of vegetables and lean turkey for low calorie content.
- Ground turkey provides great flavor while keeping the soup light and healthy.
- The soup is very forgiving, so feel free to adjust the vegetables to your preference; omit sweet potato if preferred and substitute more carrots or other veggies.
- Using a combination of broth and broth base enhances the flavor, but you can use all broth if preferred.
- Optional garnishes like pesto and parmesan add richness but increase calorie content, so use according to dietary goals.
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
