Kale Soup with Turkey and Beans

Kale Soup with Turkey and Beans
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Mittera.
Summary

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.

  • Prep time
    20 min
  • Servings
    7 Servings
  • Serving size
    about 1 cup
Nutrition Facts

Nutrition Facts

7 Servings

  • Serving Size
    about 1 cup
  • Amount per serving Calories 140

  • Total Fat 4g
    • Saturated Fat 1g
    • Trans Fat 0g
  • Cholesterol 20mg
  • Sodium 220mg
  • Total Carbohydrate 14g
    • Dietary Fiber 4g
    • Total Sugars 4g
    • Added Sugars 0g
  • Protein 13g
  • Potassium 460mg
  • Phosphorus 200mg

Choices/Exchanges: 1/2 Starch, 1 Nonstarchy vegetable, 2 Lean protein

Ingredients

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
Directions

Directions

  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.

Reviews
  • 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?

  • Recommended

    Very delicious. Thanks for this delicious recipe. <a href ="https://medicaleras.blogspot.com">fitness idea click </a>