- 1.5 lbs turkey
- 32 oz chicken broth
- 20 oz tomato sauce
- 1 can light red kidney beans
- 1 can of chick peas
- 5 medium potatoes
- 6 carrots
- 3 yellow squashes
- 2 zucchinis
- 3 handfuls of fresh green beans (to taste)
- 8 oz frozen peas
- 8 oz purple field peas
- 20 fresh basil leaves
You may notice a key ingredient is missing from the picture. That would be the turkey. Use turkey breast filets. As always, we will NEVER use ground meat. It is too high in saturated fat, salt, and so many other extras that are not good for our tender tummies. We use 1.5 pounds of turkey breast cutlets.
First start with your broth base. In the picture, it is regular chicken broth, however, I strongly encourage you to get unsalted broth. They sell it at Target for sure. I need to “stock” up next time I’m there. OK, no more bad puns. Pour your unsalted broth and about half of the tomato sauce into your pot. If you want a stronger tomato taste, add more. We’re using tomato sauce because it’s a little thicker than tomato soup with less fillers. You get about 1/3 less salt by using the sauce and still get all the vitamins and goodies. I told you guys I was going to trim salt content. You asked, so I WILL deliver. At this time, add your meat cutlets, chick peas, and canned beans. I marinated my turkey in lemon juice for about 3-4 hours. You can do this too to add a little kick if you like zest. If you want to further reduce salt, DON’T use canned beans. Buy dried beans and add water to the soup. The salt comes from canning and preserving the beans. As always, when cooking your broth keep it on a higher setting (8-9). I also added the fresh basil at this time to really let the flavor simmer into the soup.
Begin chopping the veggies that will take the longest to soften: potatoes and carrots first. For the frozen veggies, use about half the bag of sweet peas and half to the whole bag of field peas. If you want a thicker soup, add more field peas. They are a great fiber and protein source. If you have issues with fiber, only use half the bag. This will keep your soup thinner too. Next, chop and add your squashes, zucchinis, and green beans. Reduce the heat to medium, cover, and cook for about 10 more minutes. Stir regularly. The chick peas love to settle on the bottom of the pot.
There is a lt of green in this recipe. Green means lots of vitamin A, Vitamin C, and soluble fiber. We discussed in a blog that soluble fiber is the friendly fiber. It easily dissolves in aqueous (water) solutions like in your intestine, so it passes through with little gas and helps to clean you out. There are also multiple sources of protein in this dish, so it will really help you feel full. Because it’s coming from different sources that means different amino acids- essentially, it meets more of your dietary needs in one punch. This is why we try to differentiate as much as possible whether by color or nutrient source in the recipes. We want complete nutrition and cooperative effects.
Just a reminder, the nutritional information is per quart mason jar. I like to add a little pepper when reheating. If you are worried about the fiber in the potato skins, substitute white rice. Use 1/4-1/3 cup rice per potato. Don’t use more than 1.5 cups of rice in the recipe. It really expands when cooking, so a little goes a long way.
Disclaimer: This label is per mason jar serving, and was estimated using Nutrition Data‘s website.