Kale Soup with Turkey and Beans

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.

Ingredients

• 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)

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.

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