Description
This hearty Turkey Vegetable Soup is a flavorful, low-calorie meal packed with ground turkey and an array of nutritious vegetables simmered in a savory broth. Perfect for weight loss or a healthy family dinner, it blends tender turkey, colorful veggies, and warming spices for a comforting, nutrient-rich soup that is easy to make and delicious to eat.
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 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
Broth
- 10-12 cups chicken or turkey broth (can substitute water plus Better than Bouillon turkey base)
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 (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)
- Pesto (adds calories)
- Parmesan cheese (adds calories)
Instructions
- Sauté Turkey and Onion: In a large soup pot (at least 6-quart capacity), add 2 pounds of ground turkey and the chopped onion. Cook over medium-high heat, breaking up the turkey with a spoon until browned.
- Drain Fat: Turn off the heat and carefully drain the rendered fat from the pot using a spoon and a foil-lined small bowl to collect the grease. Refrigerate the fat until it solidifies and discard it to reduce excess fat in the soup.
- Add Garlic and Spices: Return the pot to medium heat. Add minced garlic along with kosher salt, black pepper, oregano, garlic powder, smoked paprika, celery seed, basil, crushed red pepper, and thyme (if dried). Cook and stir until the garlic and spices are fragrant, about 1-2 minutes.
- Add Broth and Vegetables: Pour in 10-12 cups of chicken or turkey broth. Use a mix of broth and water with turkey base if desired to enhance flavor. Bring heat to high to bring the soup to a boil. Add chopped carrots first, followed by celery, sweet potato, and coleslaw cabbage. If using fresh thyme sprigs, add them now.
- Incorporate Tomatoes and Beans: Add the entire can of diced tomatoes with juice and the drained white beans to the pot. Stir gently to combine.
- Simmer the Soup: Once boiling, reduce heat to medium to maintain a gentle simmer. Allow the soup to cook uncovered, simmering for about 20 minutes or until carrots and sweet potato are almost fork tender.
- Add Squash: Add the chopped zucchini and yellow squash. Continue simmering for 5-10 more minutes, until the squash is tender but not mushy.
- Remove Foam and Thyme Stems: Skim off any foam that has formed on the soup’s surface with a spoon. Remove and discard fresh thyme stems if used.
- Serve and Garnish: Ladle the soup into bowls and garnish individually with chopped parsley, a spoonful of pesto, and shredded parmesan cheese as desired.
Notes
- This soup is excellent for weight loss due to its low calorie and high vegetable content.
- Ground turkey adds lean protein, making the soup filling yet light.
- Vegetable quantities can be adjusted or substituted according to preference; sweet potato can be omitted if disliked.
- Using Better than Bouillon turkey base enhances depth of flavor if broth is limited.
- Garnishes like pesto and parmesan add calories; parsley is a low-calorie option.
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
