It’s soup weather here in the Northern Hemisphere. This warming, healthy, low fat and very filling recipe fits the bill. It is wonderful with a slice of toasted sourdough bread on the side and a substantial meal on it’s own.
The only fat in this recipe is from the turkey, a meat which tends to be low in fat to start.
Turkey, white bean and kale soup
4 servings of about 2 cups each (2 1/2 quarts)
- 1 pound lean ground turkey
- 1 large red onion, diced
- 1 cup of chopped celery including some of the tops
- 1 cup of chopped carrots, not too small
- 1 tablespoon minced garlic
- 4 cups of vegetable, turkey or chicken stock
- 3 cups of chunked winter squash (butternut, kaboucha, or delicata), peeled if necessary (you can often find chunked butternut squash already prepared at the grocery store).
- 3 cups of chopped kale (I used baby kale and added it whole just before serving, it was only slightly wilted)
- 2 cans of white beans or cannellini beans or 1 of each, drained and rinsed
- 2 teaspoons dried thyme
- 2 teaspoons dried rosemary
- 1 teaspoon ground cumin
- 1 bay leaf
- 1/2 teaspoon of chili powder
- sea salt and freshly ground pepper to taste
- In a large soup pot, saute the turkey, onions, celery, carrots, and garlic in 1 tablespoon of water with a teaspoon of salt until beginning to soften. Add an additional tablespoon of water if things seem to be sticking.
- Mix in the thyme, rosemary, cumin, bay leaf, and chili powder. Let simmer for a minute or two with the turkey and vegetables.
- Add the broth, squash, kale (if using regular sized kale), and beans. Bring to a boil.
- Cover, reduce the heat, and simmer until the vegetables are tender, about 15 to 20 minutes.
- If using baby kale, add it to the soup just before serving so it is only slightly wilted.
- Taste and adjust salt and pepper.
For a vegetarian version, add another can of beans (maybe black bean or adzuki).
2 cups of this soup would be a phase 1 lunch or dinner. If you are not avoiding dairy, a spoonful of freshly grated parmesan sprinkled on top would be delicious.
This recipe is adapted from one in the Fast Metabolism Diet.