High Protein Turkey Vegetable Soup is a hearty, healthy dinner that makes it easy to add more protein and vegetables to your meals.
With 34 grams of protein per serving, this ground turkey soup is filling enough for dinner but doesn’t feel too heavy.
If you’re tired of making the same chicken dinners every week, this is a great way to change things up.
Lean ground turkey, tender vegetables, and creamy white beans simmer in a savory tomato broth with Italian herbs. A little lemon juice at the end gives the soup a fresh finish without making it taste lemony.
Everything cooks in one large Dutch oven or soup pot, so you won’t have a sink full of dishes afterward. A wooden spoon makes it easy to break up the turkey as it browns.
This healthy turkey vegetable soup also works great for meal prep. The recipe makes six generous servings, and leftovers are easy to refrigerate or freeze for another day.
You can make a pot for Sunday dinner and have lunches ready for the next few days.
It’s a warm, satisfying meal with plenty of vegetables, and you don’t need hours in the kitchen to make it.
Why You’ll Love This High Protein Turkey Vegetable Soup
34 Grams of Protein Per Serving
Each bowl provides 34 grams of protein, making this a great choice when you’re trying to eat more protein throughout the day. The lean turkey and white beans make it filling enough to serve as a complete meal.
Plenty of Vegetables in Every Bowl
You don’t need to make a separate vegetable side dish. With carrots, celery, zucchini, green beans, tomatoes, and spinach, this soup gives you a generous serving of vegetables in one meal.
Great for Making Ahead
Make a pot when you have some extra time, and you’ll have several meals ready to enjoy. The soup reheats easily, which is especially helpful when you need a quick lunch during a busy week.
Easy to Adjust for Your Family
You can change the vegetables based on what you have in the refrigerator. It’s a practical recipe for using up smaller amounts of vegetables before they go to waste.
A Filling Dinner Without a Long Cooking Time
You can have this homemade soup ready in about 50 minutes. Most of the cooking happens in one pot, and the ingredients are easy to find at a regular grocery store.
Ingredient Substitutions
Olive Oil
Avocado oil is a great substitute. You can also use vegetable oil if that’s what you have available.
99% Lean Ground Turkey
Extra-lean ground chicken works great in this soup. You can also use lean ground beef, although it will change the flavor and fat content.
Yellow Onion
White onion is a good substitute. Sweet onion also works if you prefer a slightly milder flavor.
Carrots
Parsnips are a good alternative if you want a similar texture with a slightly sweeter taste.
Zucchini
Yellow summer squash works great and has a similar texture. You can use the same amount without changing the cooking time significantly.
Fresh Green Beans
Frozen cut green beans are an easy substitute. There’s no need to thaw them before adding them to the soup.
Diced Tomatoes
Fire-roasted diced tomatoes add a slightly smoky taste. Regular canned crushed tomatoes also work, although they’ll make the broth thicker.
Cannellini Beans
Great Northern beans or navy beans are good substitutes. Both have a mild flavor and soft texture that work great in vegetable soups.
Low-Sodium Chicken Broth
Low-sodium vegetable broth is a good alternative. Turkey broth also works if you have some available.
Italian Seasoning
Use a mixture of dried oregano, thyme, and rosemary if you’re out of Italian seasoning.
Baby Spinach
Chopped kale is a good substitute, but it needs a little more cooking time to become tender. Baby Swiss chard is another option.
Fresh Lemon Juice
Fresh lime juice can work in a pinch. Start with a smaller amount since the flavor is slightly different.
Fresh Parsley
Fresh basil is a tasty alternative if you want a stronger herbal flavor.
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RECOMMENDED TOOL FOR THIS RECIPE
Cast Iron Dutch Oven
A roomy Dutch oven gives soups plenty of space to simmer without crowding the pot.
High Protein Turkey Vegetable Soup
Ingredients
- 1 tablespoon olive oil
- 1½ pounds 99% lean ground turkey
- 1 medium yellow onion diced
- 3 medium carrots peeled and sliced
- 2 stalks celery diced
- 3 cloves garlic minced
- 1 medium zucchini diced
- 1 cup fresh green beans trimmed and cut into 1-inch pieces
- 1 can (14½ ounce) diced tomatoes undrained
- 1 can (15-ounce) cannellini beans drained and rinsed
- 6 cups low-sodium chicken broth
- 2 tablespoon tomato paste
- 1 teaspoon Italian seasonings
- 1 teaspoon dried basil
- ½ teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 2 cups baby spinach leaves
- 1 tablespoon fresh lemon juice
- 2 tablespoon chopped fresh parsley
Instructions
- Heat the olive oil in a large Dutch oven or soup pot over medium-high heat.
- Add the ground turkey and cook for 6 to 8 minutes, breaking it into small pieces with a wooden spoon, until browned and fully cooked.
- Add the onion, carrots, and celery. Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.
- Add the garlic and cook for 30 seconds, stirring constantly.
- Stir in the tomato paste and cook for 1 minute.
- Add the zucchini, green beans, diced tomatoes with their juices, and cannellini beans. Stir to combine.
- Pour in the chicken broth.
- Add the Italian seasoning, dried basil, smoked paprika, salt, and black pepper. Stir to combine.
- Bring the soup to a boil over medium-high heat.
- Reduce the heat to medium-low and cover the pot.
- Simmer for 15 to 20 minutes, until the carrots and green beans are tender.
- Stir in the baby spinach and cook for 2 minutes, until wilted.
- Remove the pot from the heat and stir in the lemon juice.
- Sprinkle with fresh parsley and serve hot.
Notes
Tips and Tricks
Choose Extra-Lean Turkey – Using 99% lean ground turkey keeps the soup lower in fat while providing plenty of protein. Adjust the Broth – If you prefer a thinner soup, add a little extra chicken broth. For a thicker soup, use slightly less broth. Use Frozen Vegetables – Frozen green beans and spinach work great when fresh vegetables aren’t available. Adjust the cooking time as needed. Check the Seasoning – Chicken broth varies in salt content, so taste the soup before serving and adjust the seasoning if needed. Add More Lemon – If you enjoy a brighter flavor, add another small squeeze of fresh lemon juice just before serving.Storing and Reheating
Refrigerating – Allow the soup to cool slightly, then transfer it to airtight containers. Refrigerate within 2 hours of cooking and store for up to 3 to 4 days. Freezing – Divide the cooled soup into freezer-safe containers, leaving some room for expansion. Freeze for up to 3 months for the best quality. Thawing – Transfer frozen soup to the refrigerator and allow it to thaw overnight before reheating. Reheating on the Stove – Place the soup in a saucepan over medium heat. Stir occasionally until heated throughout to 165°F. Add a splash of broth if the soup has thickened. Reheating in the Microwave – Place a serving in a microwave-safe bowl and cover loosely. Heat in intervals, stirring between each, until the soup reaches 165°F. Portioning for Meal Prep – Store the soup in individual containers so you can reheat only the amount you need.Nutrition
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