Heart-Healthy Hearty Meat and Vegetable Soup
Warm up with a bowl of this Heart-Healthy Hearty Meat and Vegetable Soup, a comforting and nutritious meal that’s perfect for busy weeknights or cozy weekends. Packed with lean ground turkey, vibrant fresh vegetables like zucchini, carrots, celery, and red bell pepper, and protein-rich kidney beans and chickpeas, this soup is both filling and nourishing. A flavorful blend of dried herbs like thyme and basil, combined with a splash of olive oil and low-sodium vegetable broth, makes every bite wholesome and satisfying. Ready in just over an hour, this hearty soup is low in sodium and brimming with heart-healthy ingredients, making it an ideal choice for health-conscious eaters who refuse to compromise on taste. Serve with a sprinkle of fresh parsley for a bright finish, and enjoy this guilt-free comfort food that’s as delightful as it is good for you!
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Recipe Information
Ingredients
- 1 pound lean ground turkey
- 1 tablespoon olive oil
- 1 medium, diced onion
- 3 cloves, minced garlic
- 2 medium, diced carrots
- 2 stalks, diced celery
- 1 medium, diced red bell pepper
- 1 medium, sliced zucchini
- 6 cups low-sodium vegetable broth
- 14 ounces (no salt added) canned diced tomatoes
- 15 ounces (rinsed and drained) canned kidney beans
- 15 ounces (rinsed and drained) canned chickpeas
- 1 leaf bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 2 tablespoons chopped fresh parsley
Instructions
In a large pot over medium heat, warm the olive oil. Add the ground turkey to the pot and cook it until browned, about 5-7 minutes. Use a wooden spoon to break up the meat into small pieces as it cooks.
Once the turkey is browned, add the diced onion and minced garlic to the pot. Cook until the onion becomes translucent, about 3-4 minutes.
Add the diced carrots, celery, red bell pepper, and sliced zucchini to the pot. Stir and cook for an additional 5 minutes until the vegetables start to soften.
Pour in the low-sodium vegetable broth and add the canned diced tomatoes (including their juice). Stir to combine.
Add the rinsed and drained kidney beans and chickpeas to the pot. Stir in the bay leaf, dried thyme, dried basil, black pepper, and salt.
Bring the pot to a boil over high heat, then reduce the heat to low, and let the soup simmer uncovered for about 25-30 minutes. This will allow the flavors to meld and the vegetables to cook through.
Once the vegetables are tender, remove the bay leaf from the pot.
Taste and adjust seasoning with more salt or pepper if needed.
Ladle the soup into bowls and garnish with freshly chopped parsley before serving.
Enjoy your heart-healthy, hearty meat and vegetable soup!
Nutrition Facts
Calories |
2108 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.7 g | 88% | |
| Saturated Fat | 14.8 g | 74% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 332 mg | 111% | |
| Sodium | 7077 mg | 308% | |
| Total Carbohydrate | 234.7 g | 85% | |
| Dietary Fiber | 62.4 g | 223% | |
| Total Sugars | 61.3 g | ||
| Protein | 150.4 g | 301% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 752 mg | 58% | |
| Iron | 29.9 mg | 166% | |
| Potassium | 7062 mg | 150% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
