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
Kale Soup with Turkey and Beans

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:

  1. 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.
  2. Add the turkey and cook it about 8 minutes until brown. Add the remaining ingredients except for the Parmesan cheese.
  3. Bring the soup to a boil; then reduce the heat and simmer for 15 minutes.
  4. Remove the soup from the heat and stir in the Parmesan cheese.
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Nutrition facts

7 Servings

  • Serving Size
    about 1 cup
  • Amount per serving Calories 140
  • Total Fat 4g
    • Saturated Fat 1.1g
    • Trans Fats 0g
  • Cholesterol 20mg
  • Sodium 220mg
  • Total Carbohydrate 14g
    • Dietary Fiber 4g
    • Total Sugars 4g
    • Added Sugars 0g
  • Protein 13g
  • Potassium 460mg
  • 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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Recommended

@Anthony—yes, the recipe calls for 6 oz or ground turkey. This will be a small amount of turkey per serving, but the soup is loaded with other vegetables and beans to make it filling!

Recommended

6oz turkey, is this correct? 7 portions?

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