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Overhead view of butternut squash turkey soup in a black bowl with ground turkey, kale, carrots, white beans, and a rich orange broth on rustic wood.

High Protein Butternut Squash Turkey Soup

Nesting Lane
High Protein Butternut Squash Turkey Soup is a healthy, hearty dinner with lean turkey, vegetables, beans, and a creamy broth.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Main Course
Cuisine American
Servings 6

Equipment

Large Dutch Oven
Cutting Board
Sharp Knife
Small Bowl
Wooden Spoon

Ingredients
 

  • 1 tablespoon olive oil
  • 1 pound lean ground turkey
  • 1 medium yellow onion diced
  • 2 medium carrots peeled and sliced
  • 2 stalks celery diced
  • 3 cloves garlic minced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried sage
  • ½ teaspoon smoked paprika
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 5 cups low-sodium chicken broth
  • 4 cups butternut squash peeled and cut into ¾-inch cubes
  • 1 can (15-ounce) cannellini beans drained and rinsed
  • 2 cups chopped kale
  • ½ cup plain nonfat greek yogurt
  • 1 tablespoon fresh lemon juice

Instructions
 

  • Heat the olive oil in a large Dutch oven over medium heat
  • Add the ground turkey.Cook for 5 to 6 minutes, breaking the turkey apart with a wooden spoon, until browned.
  • Add the onion, carrots, and celery. Cook for 5 minutes, stirring occasionally.
  • Add the garlic, thyme, sage, smoked paprika, salt, and black pepper. Cook for 30 seconds.
  • Add the chicken broth, butternut squash, and cannellini beans.
  • Bring the soup to a boil. Reduce the heat to low. Cover and simmer for 18 to 20 minutes, or until the squash is tender.
  • Add the kale. Simmer for 3 to 4 minutes, or until the kale wilts.
  • Place the Greek yogurt in a small bowl. Slowly stir about ½ cup of hot broth into the yogurt until smooth.
  • Stir the yogurt mixture into the soup.
  • Add the lemon juice. Stir well.

Notes

Tips and Tricks

Cut the squash evenly - Keep the cubes close to ¾ inch so they soften at about the same time.
Temper the Greek yogurt slowly - Stir in the hot broth a little at a time. This reduces the chance of the yogurt separating when it enters the soup.
Keep the heat low after adding the yogurt - Avoid boiling the soup once the yogurt has been stirred in. High heat can cause the broth to separate.
Adjust the broth if needed - Add a small amount of broth when reheating if the soup becomes thicker during storage.

Storing and Reheating

Refrigerate - Store cooled soup in an airtight container in the refrigerator for up to 4 days.
Freeze - Freeze individual portions in freezer-safe containers for up to 3 months. The yogurt may separate slightly after thawing, but gentle stirring will help smooth the broth.
Reheat on the stovetop - Warm the soup in a saucepan over low to medium-low heat, stirring occasionally. Do not let it boil.
Reheat in the microwave - Place one serving in a microwave-safe bowl. Cover loosely and heat in short intervals, stirring between each one, until hot.

Nutrition

Calories: 296kcalCarbohydrates: 35gProtein: 31gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 42mgSodium: 334mgPotassium: 1242mgFiber: 7gSugar: 5gVitamin A: 14187IUVitamin C: 31mgCalcium: 168mgIron: 4mg
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