Homemade Veggie Soup with Beans & Turkey Breast

Homemade Veggie Soup with Beans & Turkey Breast

This Homemade Veggie Soup with Beans & Turkey Breast is a hearty, nutritious, and flavorful dish perfect for a comforting lunch or dinner. Packed with lean protein, fiber-rich beans, and a variety of vegetables, this soup is both satisfying and nourishing. It’s an excellent way to use up leftover turkey breast or add a healthy, low-fat protein to your meal.

Ingredients:

For the Soup:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, sliced
• 2 celery stalks, sliced
• 1 zucchini, diced
• 1 red bell pepper, diced
• 1 can (15 oz) diced tomatoes, undrained
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed
• 2 cups cooked turkey breast, shredded or cubed
• 4 cups low-sodium chicken broth
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• Salt and pepper to taste
• 1 cup fresh spinach (optional, for added greens)
• Juice of half a lemon (for brightness)

Instructions:

1. Sauté Aromatics and Vegetables:

   • In a large pot, heat olive oil over medium heat.
   • Add the diced onion and garlic, sauté until fragrant and translucent (about 2-3 minutes).
   • Stir in the carrots and celery, cooking for another 3-4 minutes until slightly softened.
   • Add the zucchini and bell pepper, cooking for an additional 3 minutes.

2. Combine Base Ingredients:

   • Pour in the diced tomatoes (with juice), chicken broth, cannellini beans, and kidney beans.
   • Stir in dried basil, oregano, and thyme.
   • Season with salt and pepper to taste.

3. Simmer and Add Protein:

   • Bring the mixture to a boil, then reduce the heat to low.
   • Let it simmer for about 20-25 minutes until vegetables are tender.
   • Add the shredded or cubed turkey breast, and continue simmering for another 5 minutes until heated through.

4. Finishing Touches:

   • Stir in the fresh spinach and allow it to wilt.
   • Squeeze in the lemon juice for a burst of freshness.

5. Serve:

   • Ladle into bowls and enjoy hot.
   • Optional garnish: Fresh parsley or grated Parmesan cheese.

Notes:

• Customizable Vegetables: Feel free to add or substitute any vegetables you have on hand, like green beans, corn, or peas.
• Beans Variety: You can use any combination of beans, such as black beans or chickpeas, for variety.
• Turkey Substitute: Cooked chicken breast or leftover rotisserie chicken also works well.

Tips:

• Meal Prep: This soup stores well and tastes even better the next day as the flavors meld together.
• Freezing: Freeze in individual portions for up to 3 months. Reheat on the stove or in the microwave.
• Thickness Adjustment: For a thicker soup, mash some of the beans before adding them to the pot.

Servings:

• 6 servings (1.5 cups per serving)

Nutritional Info (per serving):

• Calories: ~260
• Protein: 25g
• Carbohydrates: 28g
• Fiber: 9g
• Fat: 5g
• Sodium: ~550mg (depending on broth and canned beans)
• Sugar: 6g

Health Benefits:

• High in Protein: Lean turkey breast and beans provide ample protein for muscle maintenance and repair.
• Rich in Fiber: Beans and vegetables contribute to high fiber content, aiding in digestion and satiety.
• Low in Fat: Using lean turkey breast and minimal olive oil keeps the fat content low.
• Nutrient-Dense: Packed with vitamins and minerals from a variety of colorful vegetables.

Q&A:

Q: Can I make this soup vegetarian?

A: Absolutely! Simply omit the turkey breast and use vegetable broth instead of chicken broth. You can add extra beans or tofu for protein.

Q: Can I use dried beans instead of canned?

A: Yes! Soak and cook the beans beforehand, then add them to the soup. This method reduces sodium and gives you more control over the texture.

Q: How can I add more flavor to the soup?

A: Add a Parmesan rind while simmering, or boost the spices with smoked paprika or cayenne pepper for a kick.

Q: Can I use frozen vegetables?

A: Definitely. Frozen vegetables like spinach, green beans, or corn can be added directly without thawing, just adjust the cooking time accordingly.

Enjoy this Homemade Veggie Soup with Beans & Turkey Breast as a cozy, nutritious meal perfect for any season!