5.0 from 81 votes
Turkey Lentil Soup
Cozy up with a bowl of this flavorful and hearty turkey lentil soup. It's gluten free and made in one pot with green or brown lentils, ground turkey, carrots, and diced tomatoes. The perfect lunch and dinner recipe.
Prep Time
5 mins
Cook Time
5 mins
Total Time
45 mins
Servings: 4 servings
Calories: 442 kcal
Course:
Lunch
Cuisine:
American , International
Ingredients
- 1 lb ground turkey
- 1 tablespoon olive oil
- 1 medium yellow onion chopped
- 2 - 3 large carrots peeled and cut into coins
- 4 garlic cloves minced
- 3 teaspoon ground cumin
- 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 low-sodium vegetable broth
- 1 cup water
- 1 cup uncooked brown or green lentils rinsed
- 2 - 3 handfuls of baby spinach
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!
Cup of Yum
Notes
- Yellow Onion: Can substitute with white onion or sweet onion.
- Ground Turkey: I recommend 94% lean. Can substitute with ground chicken.
- Diced Tomatoes: Can substitute with crushed tomatoes.
- Spinach: Can substitute with chopped kale.
Nutrition Information
Calories
442kcal
(22%)
Carbohydrates
54g
(18%)
Protein
44g
(88%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
Monounsaturated Fat
4g
Trans Fat
1g
Cholesterol
62mg
(21%)
Sodium
930mg
(39%)
Potassium
1622mg
(46%)
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
% 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.