Image
main content start
Kale Soup with Turkey and Beans
15 min prep time
20 min cook 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.
15 min prep time
20 min cook time
7servings
about 1 cup
Print Recipe >
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 110
- % Daily value*
-
Total Fat
4.5g
6%
- Saturated Fat 1g 5%
- Trans Fats 0g
- Cholesterol 20mg 7%
- Sodium 250mg 11%
-
Total Carbohydrate
10g
4%
- Dietary Fiber 2g 7%
- Total Sugars 2g
- Added Sugars 1g 2%
- Protein 9g
- Potassium 250mg 5%
Ingredients
canola oil
2 tsp
onion(s) (diced)
1 med
green bell 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 ounce) can
kale (chopped)
3 cup
Parmesan cheese (freshly grated)
3 tbsp
Related Recipes
View more related recipesDFH Related Recipes
Image
Image
Image
Pesto Pork Tenderloin with Blistered Broccolini and Tomatoes
10 min + 30 min marinating time
30 min
4
Image
Sponsored
Stuffed Chicken Breast with California Dates, Spinach, & Herbed Ricotta
20 min
25 min
4
Reviews & Ratings
Recommended
Recommended
Recommended