|I loved the flavors in this Ground Turkey Soup with Rice, Kale, Mushrooms, and Butternut Squash.|
For a while now I've been trying to develop a long-term relationship with ground turkey, which I think definitely has the potential to be a bit boring. I think I'm getting to know ground turkey a little better though, because this year I've had a couple of recipe success stories using it, and this Ground Turkey Soup with Rice, Kale, Mushrooms, and Butternut Squash is definitely another winner. If there's a secret to ground turkey success, it's to use a lot of other flavorful ingredients with the turkey, and in addition to mushrooms, butternut squash, and kale, this soup has plenty of dried herbs and a generous amount of balsamic vinegar stirred in at the end. I loved the soup; hope everyone else who's developing an appreciation for ground turkey will enjoy it too.
Finely chop some onion and celery and saute it with a little olive oil in the soup pot until the onions barely start to brown. Then add dried thyme, poultry seasoning, and minced garlic and cook about a minute more.
vegetable soup base and start to simmer.
If you're using baby kale all you need to do is wash it. (I like to break off the stems, but it's totally optional.) If you have larger kale leaves, I'd coarsely chop the kale and add it to the soup a bit sooner.
I always have leftover rice in the freezer, so I just thawed some for this soup. (Brown rice will work, but I used Uncle Ben's Converted Rice which is also a low-glycemic rice.)
(Makes 6-8 servings, recipe created by Kalyn.)
1/2 large onion, chopped small
4 stalks celery, chopped small
2 tsp. + 2 tsp. olive oil
1 tsp. dried thyme
1/2 tsp. Poultry Seasoning
1 tsp. finely minced fresh garlic (or more)
10 cups homemade chicken stock (or use 6 cans chicken broth, but homemade stock is more flavorful)
2 T vegetable soup base (I use Better Than Bouillon Organic Vegetable Base.)
8 oz. brown Crimini mushrooms, washed and cut into bite-sized pieces
1 lb. lean ground turkey (I use turkey with 10% fat)
1 lb. small cubes butternut squash, almost 3 cups of cut squash cubes (I used half of a 2 lb. package of pre-cut squash cubes and cut them smaller)
1 1/2 cups baby kale leaves or chopped kale leaves
1 cup cooked rice or brown rice (I used Uncle Ben's Converted Rice.)
2-3 T balsamic vinegar
salt and fresh ground black pepper to taste
freshly grated Parmesan cheese, for serving (optional)
Chop the onion and celery into small pieces. Heat 2 tsp. olive oil in the bottom of the soup pot, add chopped vegetables, and saute until they're starting to brown, about 4 minutes. Add the dried thyme, Poultry Seasoning, and minced garlic and cook 1 minute. Add the chicken stock and vegetable soup base and start to simmer the soup.
While soup simmers heat 2 tsp. olive oil in another large non-stick frying pan and cook the turkey over medium-high heat, breaking apart with the turner as it cooks. Let the turkey get nicely browned, about 8-10 minutes. While the turkey browns, wash the mushrooms and cut into bite-sized pieces. Add turkey and mushrooms to the soup and simmer 20 minutes before adding the squash.
Cut butternut squash into small cubes, about 1/2 to 3/4 inch square. (It's good if they're not all the same size, because the smaller ones will dissolve into the soup more and the larger ones will create texture.) Add the chopped butternut squash to the soup and simmer 20 minutes before adding the rice and kale.
Wash the kale (removing stems from baby kale if desired, or chopping larger kale leaves.) When the soup has simmered 20 minutes with the butternut squash, add the rice and kale (and a tiny bit more water or stock if needed) and continue to simmer 20-30 minutes more.
Taste soup and add salt and freshly ground pepper to taste. Stir in the balsamic vinegar (I would start with 2 tablespoons and then see if you want the other tablespoon.) Serve soup hot, with freshly grated Parmesan cheese to add at the table as desired.
This soup will probably freeze pretty well, although the squash, rice, and kale will all break apart some from being frozen. The soup will definitely keep in the fridge for at least a week.
South Beach Suggestions:
This soup is loaded with healthy low-glycemic ingredients like ground turkey, mushrooms, kale, and converted rice, and would make a delicious meal for Phase 2 or 3 of the South Beach Diet. (Although it's permitted for Phase 2 or 3, butternut squash is a limited food, so use portion control if you're actively trying to lose weight.)
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.
More Healthy and Tasty Ideas with Ground Turkey:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Ground Turkey and Barley Soup with Mushrooms and Spinach ~ Kalyn's Kitchen
Turkey and Escarole Soup ~ The Perfect Pantry
Turkey and Black Bean Mexican Cabbage Bowl with Avocado Salsa ~ Kalyn's Kitchen
Thai Turkey Burgers with Peanut Sauce - Iowa Girl Eats
Thai-Inspired Ground Turkey Larb Salad with Sriracha, Mint, Cilantro, and Peanuts ~ Kalyn's Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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