Turkey Lentil Soup
User Reviews
5
54 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
40 mins
-
Total Time
45 mins
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Servings
4 servings
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Calories
442 kcal
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Course
Lunch
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Cuisine
American, International
Turkey Lentil Soup
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Turkey Lentil Soup is a nourishing stew made by sautéing ground turkey with onion, carrot, and garlic, then simmering with diced tomatoes, lentils, and a blend of cumin, curry powder, and onion powder. The lentils provide a tender bite while the spices bring warmth and depth. A handful of fresh baby spinach is added near the end for color and mild freshness.
Description
The Turkey Lentil Soup starts with cooking ground turkey alongside sautéed onion, carrot, and garlic aromatics to build a savory base. Ground spices including cumin, curry powder, and onion powder add a warm, earthy flavor profile. Diced tomatoes contribute acidity and texture, while vegetable broth and water create the soup’s liquid component. Lentils are rinsed and added to simmer until tender, absorbing the spices and broth flavors. Near the final minutes, baby spinach is stirred in to wilt gently, offering a subtle green freshness. This soup combines protein, fiber, and vegetables in a hearty meal that can be served alone or with bread.
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Ingredients
- 1 lb ground turkey
- 1 tablespoon olive oil
- 1 yellow onion chopped, medium
- 2 - 3 carrot peeled and cut into coins, large
- 4 garlic minced, cloves
- 3 teaspoon cumin ground
- 1.5 teaspoon curry powder
- 1 teaspoon onion powder
- 1 teaspoon salt more to taste
- ½ teaspoon black pepper more to taste
- 1 large can 28 ounces diced tomatoes
- 5 cups vegetable broth low-sodium
- 1 cup water
- 1 cup brown lentils rinsed, or green lentils, uncooked
- 2 - 3 baby spinach handfuls
Instructions
- Add olive oil to a large Dutch oven or pot and heat over medium.
- Add in chopped onion and carrots and cook for about 5 minutes until the onions are translucent.
- Add in minced garlic, stir and cook for 30 seconds until fragrant.
- Push the onions and carrots to the sides of the pot and add the ground turkey to the middle. Cook for 3 – 4 minutes, breaking turkey up with a stirring utensil as it cooks and mixing in the onions and carrots.
- Add in cumin, curry powder, onion powder, salt, and pepper and cook for additional 3 minutes.
- Pour in the diced tomatoes, stir and cook for 1 - 2 minutes.
- Pour in vegetable broth and water. Increase the heat and bring the soup to a boil, then add in rinsed lentils, stir and reduce heat so the soup is at a simmer.
- Partially cover the pot with a lid and allow soup to simmer for 30 to 40 minutes, or until the lentils are tender and cooked. Stir occasionally.
- With 5 minutes left, add in the baby spinach and stir so it wilts. Carefully taste the soup and adjust seasonings to your liking.
- Serve warm and enjoy!
Notes
- Substitute white or sweet onion in place of yellow onion if preferred.
- For leaner meat, use 94% lean ground turkey or replace with ground chicken.
- Diced tomatoes can be replaced with crushed tomatoes for a smoother texture.
- Baby spinach may be swapped for chopped kale if desired.
Nutrition Information
Show Details
Calories
442kcal
(22%)
Carbohydrates
54g
(18%)
Protein
44g
(88%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
4g
(20%)
Trans Fat
1g
(50%)
Cholesterol
62mg
(21%)
Sodium
930mg
(39%)
Potassium
1622mg
(35%)
Fiber
22g
(88%)
Sugar
7g
(14%)
Vitamin A
16750IU
(335%)
Vitamin C
33mg
(37%)
Calcium
169mg
(17%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 442 kcal
% Daily Value*
| Calories | 442kcal | 22% |
| Carbohydrates | 54g | 18% |
| Protein | 44g | 88% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Cholesterol | 62mg | 21% |
| Sodium | 930mg | 39% |
| Potassium | 1622mg | 35% |
| Fiber | 22g | 88% |
| Sugar | 7g | 14% |
| Vitamin A | 16750IU | 335% |
| Vitamin C | 33mg | 37% |
| Calcium | 169mg | 17% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
54 reviews
Excellent
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