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Italian Turkey Soup


From Clean Eating Magazine-January/February 2014

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  • olive oil cooking spray
  • 8 oz lean turkey
  • 1/4 teaspoon sea salt, divided
  • 3/4 teaspoon fresh ground pepper, divided
  • 1/2 large white onion, chopped
  • 2 cloves garlic, chopped
  • 1/2 teaspoon dried Italian herb blend or dried oregano
  • 1/4 teaspoon red pepper flakes, or to taste
  • 2 cups reduced-sodium chicken broth
  • 2 cups jarred or boxed unsalted diced tomatoes, with juices
  • 1 1/4 lb butternut squash, peeled and cut into 3/4 inch pieces (about 3 cups)
  • 1/2 lb kale, thick stems removed, chopped (about 5 cups)
  • 1 (15 oz) BPA-free can unsalted cannellini beans, drained and rinsed
  • 2 Tablespoons balsamic vinegar
  • 1/4 cup chopped fresh basil leaves, optional



Step 1

Mist a dutch oven with cooking spray and heat on medium-high. Add turkey, 1/8 tsp salt and 1/4 tsp black pepper and cook, stirring frequently and crumbling with a spoon, until no longer pink, 5 to 6 minutes. Transfer to a paper towel-lined plate. Mist dutch oven again with cooking spray and return to medium-high heat. Add onion and sauté for 4 to 5 minutes, stirring occasionally, until lightly browned. Add garlic, herb blend, and pepper flakes, stirring occasionally, for 30 seconds. Add broth, 2 cups water, tomatoes, remaining 1/8 tsp salt and remaining 1/2 tsp pepper. Cover and bring to simmer.

Once simmering, add squash. When liquid returns to simmer, reduce heat to medium, then cover and simmer for 5 minutes. Add kale and continue simmering until both vegetables are tender 10 to 15 minutes more (if you have very tender kale, such as Lacinato, simmer squash for 10 minutes before adding). Add beans and turkey and simmer until heated through, about 1 minute. Remove from heat and stir in vinegar. Divide among bowls and sprinkle with basil (if using).

Nutrients per serving (2 cups):
Calories: 303, Total Fat: 3 g, Sat. Fat: 0.5 g, Carbs: 47 g, Fiber: 10 g, Sugars: 10 g, Protein: 25 g, Sodium: 302 mg, Cholesterol: 28 mg

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