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Kale Soup with Turkey and Beans
20 min prep time
7servings
Recipe by
Lara Rondinelli-Hamilton, RD, LDN, CDCES and Chef Jennifer Bucko Lamplough
Source
The Diabetes Cookbook
Photo by
Mittera
How to Make Kale Soup with Turkey and Beans
Kale is a superfood that you must try if you haven’t already. It’s an excellent source of the antioxidants vitamins A, C and K. It’s also a great source of potassium and fiber – while also being low in carbohydrate and calories.
20 min prep time
7servings
about 1 cup
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Step-By-Step Instructions:
- Heat the oil in a large soup pot over medium-high heat. Add the onion and green peppers, and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.
- Add the turkey and cook it about 8 minutes until brown. Add the remaining ingredients except for the Parmesan cheese.
- Bring the soup to a boil; then reduce the heat and simmer for 15 minutes.
- Remove the soup from the heat and stir in the Parmesan cheese.
Nutrition facts
7 Servings
-
Serving Size
about 1 cup
- Amount per serving Calories 140
- % Daily value*
-
Total Fat
4g
5%
- Saturated Fat 1.1g 6%
- Trans Fats 0g
- Cholesterol 20mg 7%
- Sodium 220mg 10%
-
Total Carbohydrate
14g
5%
- Dietary Fiber 4g 14%
- Total Sugars 4g
- Added Sugars 0g
- Protein 13g 26%
- Potassium 460mg 10%
- Phosphorous 195mg
Ingredients
canola oil
2 tsp
onion(s) (diced)
1
green pepper (diced)
1/2 cup
garlic (minced)
1 clove
lean ground turkey
6 oz
low sodium chicken broth (gluten-free)
32 oz
canned crushed tomatoes
1/2 cup
basil (dried)
1/2 tsp
dried thyme
1/2 tsp
dried rosemary
1/2 tsp
cayenne pepper
1/8 tsp
black-eyed peas (rinsed and drained)
1 (15.5-oz) can
kale (chopped)
3 cup
Parmesan cheese (freshly grated)
3 tbsp
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