January – Turkey, White Bean and Kale Soup

January – Turkey, White Bean and Kale Soup

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, Kale and White Bean Soup

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
  1. 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.
  2. Mix in the thyme, rosemary, cumin, bay leaf, and chili powder. Let simmer for a minute or two with the turkey and vegetables.
  3. Add the broth, squash, kale (if using regular sized kale), and beans. Bring to a boil.
  4. Cover, reduce the heat, and simmer until the vegetables are tender, about 15 to 20 minutes.
  5. If using baby kale, add it to the soup just before serving so it is only slightly wilted.
  6. 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.

Celery, Onion and Carrots

Large soup pot, this was my mother’s

Saute the turkey, onions, carrots, celery and garlic with a little salt

Delicata Squash, you don’t need to peel it

Turkey, White Bean and Kale (not yet) Soup


Turkey, White Bean and Kale Soup

Turkey, Kale and White Bean Soup