Written by Caitlin Havener Rogers — Certified Precision Nutrition Coach
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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.
There’s nothing like a big pot of comforting turkey kale soup! 🦃 I’ve been making this recipe for years, because it’s very high in protein but low in carbs, fats, and sodium — and it’s totally gluten-free, too. It’s the kind of cozy, nourishing bowl that works just as well for a chilly weeknight as it does for easy meal prep.
The credit for this recipe goes to my husband! He and the kids have been picking up slack for me lately. Well, it’s an excellent habit for them to participate in anyhow!
Plus, this turkey kale and white bean soup contains lots of veggies, which leave you feeling satisfied but energized after meals! This is perfect whether you’re following a weight-loss plan or just want a satisfying, veggie-packed dinner that keeps you full and energized. 🥦
For a balanced meal, I suggested pairing this soup with a source of complex carbohydrates, such as wild brown rice or whole-grain bread. Alternatively, you can add a couple of sweet potatoes to the pot. In this way, you will obtain a more filling, complete soup.
For a plant-based soup, you can easily leave out the ground turkey and substitute it with more veggies or beans. I once tried it with some mushrooms and I loved it! Alternatively, you can swap it with some plant-based minced meat, such as this one from Anthony’s.
Finally, you can prep this turkey and kale soup in bulk on Sunday, and then reheat it throughout the week. Lately, I have been loving to meal prep my dinners in advance, as this is the time of the day when I feel the most tired and I often don’t have the motivation to cook a healthy and wholesome meal. This way, I always have a high-protein dish on hand! 🙌 And with this soup, my kids will eat their veggies too! (Click here for other kid-friendly plant-based recipes).
How to Bulk Up the Content of your Turkey Kale Soup – and keep sodium and fats to a minimum!
Did you know that soups can be a high-protein meal? With a couple of tricks, you can prep a perfectly balanced dinner, low in sodium and fats. Indeed, a portion of this soup has around 20 grams of protein, for only 450 calories. Great if you are trying to shed some extra pounds, or are just wanting to support your overall health.
Let’s have a look at how to bulk up the content of your turkey kale soup while keeping the amount of sodium and fats to a minimum!
- Opt for some lean white meat.
Ground turkey is one of the leanest cuts of meat out there. Not only it contains 27 grams of protein for just 100 grams, but it is also very low in fats (less than 10 grams for every 100 grams of product). If you are following a plant-based diet, you can easily substitute it with some textured soy, which is equally rich in protein and low in fats. - Beans are a great source of plant protein.
Beans are one of the highest sources of protein among plant-based foods. For example, lima and white beans have around 8-10 grams of protein for 100 grams of products. If you want to increase the protein content of the soup, you can easily swap them with an equal amount of chickpeas or azuki beans. They both have double the amount of protein than white beans (around 20 grams for 100 grams of product). And if you are worrying about the bloating caused by legumes, here are some hacks for easier digestion. - Use some low-sodium vegetable broth and salt-free diced canned tomatoes.
Keeping our sodium intake in check is essential for lowering the risk of suffering from cardiovascular diseases and hypertension. The experts suggest keeping our sodium intake to no more than 2,300 milligrams (mg) a day, and moving toward an ideal limit of no more than 1,500 mg. This is why I try to use, as much as possible, low-sodium alternatives to the ingredients I most commonly use in the kitchen. In this case, I opted for some low-sodium vegetable broth and salt-free diced canned tomatoes. - Reduce the amount of olive oil by using more spices and herbs.
I am a big proponent of using herbs and spices for cutting the amount of fat I add to my meals, without compromising their flavor. In this case, I opted for black pepper, oregano, and basil. This has allowed me to keep the amount of olive to just one tablespoon for around 10 portions of soup! Olive oil is excellent for your health – just avoid going overboard. - Bulk up the soup with lots of veggies.
Adding lots of veggies to the soup will help you feel fuller for longer after meals, for very few calories. Plus, veggies are rich in vitamins, minerals, and antioxidants. All micronutrients that will support your long-term health. If you want to know more about The Top 5 Health Benefits of Kale, this is an article for you!
What are you waiting for tying this amazing turkey and kale soup? If you loved this recipe, please comment and share it. Links to my socials are down below 💗
Turkey Kale Soup FAQs
Can you freeze turkey kale soup?
Yes — this soup freezes beautifully. Let it cool completely, portion it into airtight containers, and freeze for up to 3 months. Thaw overnight in the fridge and reheat gently on the stove. The kale softens a little after freezing but the flavor stays great, which makes it perfect for meal prep.
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Is turkey soup good for weight loss?
It can be — a portion of this soup has around 20 grams of protein for only 450 calories, so it is filling and satisfying without being heavy. The lean protein plus fiber-rich veggies and beans help keep you full. For more high-protein, weight-friendly bowls, try my Indian Chickpea Lentil Soup or Butternut Squash Lentil Soup.
Turkey Kale Soup
Equipment
Ingredients
- 5 cups Kale stems removed and chopped
- 1.5 lbs Ground turkey
- 2 cups Vegetable broth low sodium
- 1 cup Lima beans dry, rinsed
- 1 cup White beans dry, rinsed
- 6 cups Water
- 1 can Diced tomatoes no salt
- 2 tbsp Minced garlic
- 2 stalks Celery diced
- 1 Onion diced
- 2 Carrots diced
- 1 tsp Pepper
- 1 tsp Salt adjust to taste
- 1.5 tbsp Oregano
- 5 tbsp Basil
- 1 tbsp Extra-virgin olive oil
Instructions
- Cook the beans with water on high pressure for around 30 minutes (or until they are soft but not mushy).1 cup White beans, 1 cup Lima beans
- Remove the beans from the instant pot and drain them.1 cup White beans, 1 cup Lima beans
- Saute the onion, carrots, garlic, and the celery in the instant pot with a tablespoon of olive oil, until the veggies are fragrant. Keep the lid open.1 tbsp Extra-virgin olive oil, 2 Carrots, 2 stalks Celery, 1 Onion
- Add the ground turkey and saute until the turkey has browned.1.5 lbs Ground turkey
- Add the rest of the ingredients to the pot, filling it with as much kale as you can.5 cups Kale
- Now you can close the lid and cook on high pressure for around 3 minutes.
- Enjoy your high-protein, low carb soup! 🙂
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