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Kale Soup with Turkey and Beans

Kale is a superfood that you must try if you haven’t already. It’s an excellent source of the antioxidants vitamins A, C, and K. It’s also a great source of potassium and fiber – while also being low in carbohydrate and calories.

Prep Time: 20 minutes

Nutritional Facts

Serving Size: about 1 cup

  • Calories 145
  • Carbohydrate 16 g
  • Protein 12 g
  • Fat 4.0 g
  • Saturated Fat 1.1 g
  • Sugar 6 g
  • Dietary Fiber 4 g
  • Cholesterol 20 mg
  • Sodium 190 mg
  • Potassium 535 mg

This Recipe Serves 7

Ingredients

2 teaspoons canola oil
1 onion, diced
1/2 cup diced green pepper
1 clove garlic, minced
6 ounces lean ground turkey
32 ounces gluten-free chicken broth
1/2 cup canned, crushed tomatoes
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
1/8 teaspoon cayenne pepper
1 (15.5-ounce) can black-eyed peas, rinsed and drained
3 cups kale, chopped
3 tablespoons freshly grated Parmesan cheese

Instructions

  1. Heat the oil in a large soup pot over medium-high heat. Add the onion and green peppers, and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.
  2. Add the turkey and cook it about 8 minutes until brown. Add the remaining ingredients except for the Parmesan cheese.
  3. Bring the soup to a boil; then reduce the heat and simmer for 15 minutes.
  4. Remove the soup from the heat and stir in the Parmesan cheese.

MAKE IT GLUTEN-FREE: Purchase gluten-free chicken broth and verify all other ingredients are gluten-free, and this dish can be gluten-free.

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A Gluten-Free Meal Plan

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