Kale Soup with Turkey and Beans

Prep Time: 20mCook Time: 25mTotal Time: 45m

Kale Soup with Turkey and Beans
Photo of Lisa Ashcraft-Carr, MS, RD, LD, registered dietitian at UHC

Recommended by Lisa Ashcraft-Carr, MS, RD, LD, registered dietitian at UHC

Courtesy of Diabetes Food Hub

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.


  • 2tsp canola oil
  • 1 onion (diced)
  • 1/2 cup green pepper (diced)
  • 1 clove garlic (minced)
  • 6oz lean ground turkey
  • 32oz low sodium chicken broth (gluten-free)
  • 1/2 cup tomato (es) (canned, crushed)
  • 1/2 tsp basil (dried)
  • 1/2 tsp dried thyme
  • 1/2 tsp dried rosemary
  • 1/8 tsp cayenne pepper
  • 1 can black-eyed peas (15.5-ounce, rinsed and drained)
  • 3 cup kale (chopped)
  • 3 tbsp Parmesan cheese (freshly grated)


  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.

Nutrition per serving

  • Calories: 145g
  • Carbohydrates: 16g
  • Cholesterol: 20mg
  • Fat: 4g
  • Fiber: 4g
  • Protein: 12g
  • Saturated Fat: 1g
  • Sodium: 190mg
  • Sugar: 6g
  • Trans Fat

Makes 7 servings.

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