Kale Soup with Beans and Turkey

bean soup and spinach in white bowl

All hail kale! Forget trendy; kale has been around since ancient times. Those living way back when knew a good thing when they found it and thankfully so do we. High in vitamins A, C and K, pair this Superfood with beans and turkey for a stick-to-your-ribs soup with an added nutritional punch.

Low in fat (4 g), sodium (190 mg.) and sugar (6 g), a one-cup serving is only 145 calories. Spoon it up! (Serves 7)




2 tsp. canola oil

1 onion, diced

1/2 cup diced green pepper

1 clove garlic, minced

6 oz. lean ground turkey

32 oz. gluten-free chicken broth

1/2 cup canned, crushed tomatoes

1/2 tsp. dried basil

1/2 tsp. dried thyme

1/2 tsp. dried rosemary

1/8 teaspoon cayenne pepper

1 (15.5-ounce) can black-eyed peas, rinsed and drained

3 cups kale, chopped

3 tbsp. freshly grated Parmesan cheese


Heat the oil in a large pot over medium-high heat. Add onion and green peppers. Sauté for 3 minutes or until clear. Add garlic. Sauté for 30 seconds. Add turkey and cook for about 8 minutes until brown. Add remaining ingredients (except for Parmesan cheese). Bring soup to a boil. Reduce heat and simmer for 15 minutes. Remove from heat. Top with Parmesan cheese.



Recipe source: Adapted from www.diabetes.org



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