Recipe: Turkey and Kale Soup

Leafy greens and lean protein make this soup a nutritious comfort food.

Photo by Asia Bradlee

Photo by Asia Bradlee

On chilly fall days, there’s nothing better than a steaming bowl of soup to warm you up from the inside out. This healthy soup recipe will do just that, with the added benefit of nourishing vegetables and lean protein to keep you satisfied and energized.

For vegetarians and vegans, substitute the chicken broth for vegetable broth, leave the turkey out, and add more beans to make up for lost protein.

Serves 2

14-oz. can of low-sodium chicken broth
3 cups kale, chopped
2 cups diced tomatoes (fresh preferred, but a 14.5-oz. can also works)
1 cup white onion, diced
1 14.5-oz. can white beans
1 package of 99 percent fat-free lean turkey
1 clove minced garlic
1 tsp basil
1 tsp oregano
Olive oil


In a large pot, begin cooking the garlic with a drizzle of olive oil. Once the garlic is slightly brown, add in the onions and fresh tomatoes and sauté on low heat until the vegetables are soft, about three to five minutes. Add in the turkey, basil, and oregano and cook on medium heat until the turkey is no longer pink.

Once everything is cooked through, pour in the can of chicken broth, then fill the empty can with water and add it to the pot. Drain and rinse the white beans and mix them into the soup, along with the three cups of kale.

Let the soup simmer on low heat for at least 30 minutes; the longer it simmers, the stronger the flavors will be.