High Protein Turkey Vegetable Soup
High Protein Turkey Vegetable Soup is a healthy, hearty dinner with 34 grams of protein per serving. Great for meal prep and easy lunches.
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
Calories: 368kcalCarbohydrates: 31gProtein: 34gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 6gTrans Fat: 0.1gCholesterol: 84mgSodium: 532mgPotassium: 1328mgFiber: 7gSugar: 7gVitamin A: 6731IUVitamin C: 25mgCalcium: 166mgIron: 6mg
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