Rustic Turkey & Veggie Soup

19 55 329
Ingredients Minutes Calories
Prep Cook Servings
10 min 45 min 4
Rustic Turkey & Veggie Soup
Health Highlights

Ingredients


454 gm Ground turkey, lean
1/4 tsp Sea Salt
1 dash Black pepper (to taste)
1 tsp, ground Basil, dried
2 tsp Oregano, dried
1/2 medium Yellow onion (chopped)
3 clove(s) Garlic (minced)
1 medium pepper(s) Yellow bell pepper (diced)
1 medium Zucchini (diced)
2 can(s) (13oz) Diced tomatoes, canned
1/2 can(s) (16 oz) Tomato sauce, canned
2 cup Chicken broth (stock), low sodium
1/2 cup Water
1/4 cup Wine, table, red (optional)
1/3 cup Cilantro (coriander) (chopped)
1 dash Red pepper flakes (optional)
1 cup Spinach
2 tbsp Cilantro (coriander) (for garnish)
4 tbsp Parmesan cheese, grated (for garnish)

Instructions


  1. In a large soup pot, brown turkey over medium-high heat. Break it up into smaller pieces as it cooks, and season with sea salt, black pepper, basil and oregano.
  2. When meat is cooked through, add onion, garlic, yellow pepper, and zucchini. Cook over medium heat until onions are translucent. About 3 minutes.
  3. Stir in the diced tomatoes, tomato sauce, chicken broth, red wine, water, cilantro, and red pepper flakes.
  4. Cover, reduce heat to medium-low, and simmer, stirring occasionally, until veggies are soft and cooked through; about 30 minutes. 
  5. Add in the spinach just before serving, stirring until wilted.
  6. To serve, garnish with additional cilantro and top with a sprinkle of Parmesan cheese.

Notes:

Pair with a piece of crusty bread to make it a meal!


Nutrition Facts

Per Portion

Calories 329
Calories from fat 157
Calories from saturated fat 45
Total Fat 17.5 g
Saturated Fat 5.0 g
Trans Fat 0.3 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 5.7 g
Cholesterol 94 mg
Sodium 968 mg
Potassium 1146 mg
Total Carbohydrate 18.1 g
Dietary Fiber 6.5 g
Sugars 4.8 g
Protein 25.5 g

Dietary servings

Per Portion


Meat 1.3
Milk Alternative 0.1
Vegetables 3.9

Energy sources


Pygal3%387.736378823964491.1541406530324418%431.8660564100884111.8683268429693548%402.2115330643537235.8499138950155631%318.6366800756091123.1956286034959518%48%31%AlcoholCarbohydratesFatProtein

Meal Type(s)

Lunch
Side
Soup




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