Sweet Potato, Kale, and Ground Turkey Soup
I have a confession to make: I hate vegetables. I’m constantly seeking out recipes that incorporate nutrient dense vegetables (especially those that I’m less than crazy about (like kale and sweet potatoes) in a way that makes them a bit more palatable. I’m also always looking for healthy delicious soup and stew recipes to get us through our long Western New York winters. Our temperatures often start to drop in September or October (if we’re lucky) and don’t often rise above “soup for lunch” weather consistently until April. Sometimes, by “spring” my old favorites get a bit… old. This recipe covers both of those bases. It tastes great and reheats well, a must for easy, weekday lunches. I make a batch on Sunday night and have plenty to get me through the week.
Sometimes, when I’m focused on eating well, I get too hung up on what I can’t eat and why. This was especially true when I was a newly diagnosed Celiac and again when I was first told I had high cholesterol and high blood pressure. Learning curves can be tough. For me, it’s easier to focus on why I’m eating what I’m eating rather than dwelling on what I’m giving up. It’s looking at the bright side, finding the good, and reinventing the way I think about food. Instead of getting hung up on why I’m eating a bowl full of vegetables instead of something fried and salty, I’m trying to emphasize what awesome things the foods I am eating can do for my body. If you could benefit from this line of thinking too, the “star ingredients” section is for you. If you’re not interested, scroll on down to the recipe 🙂
Lean ground turkey is relatively low in calorie and high in protein. It supplies an impressive level of niacin and Vitamin B-6, two B-vitamins that promote healthy blood circulation, glucose metabolism and nerve function. Ground turkey is also rich in selenium, supporting immunity and thyroid function and making ground turkey a great staple of a balanced diet. When making a selection at your grocery store, look for ground turkey breast or a ground turkey mix that is at least 85% lean. If you’re having a difficult time finding high quality meats, consider a subscription service like Butcher Box and have it delivered right to your door.
Kale is considered a “superfood” for good reason. As a member of the cruciferous vegetable family, kale is packed with glucosinolates, calcium, folate, and Vitamins A, C, and K, making it anti-inflammatory, anti-oxidant, and great for detoxification. It’s nutritional components enable kale to promote heart health, support vision, and promote healthy brain development in infants.
Sweet potatoes are a phenomenal source of fiber, iron, calcium, selenium, potassium, beta-carotene, Vitamin C, and a good number of B vitamins. This nutritional profile means that sweet potatoes can help to promote brain function, support vision, improve weight loss and digestion, stabilize blood sugar and bolster your immune system.
Red peppers are low in calorie and full of anti-oxidants and carotenoids. Like sweet potatoes, red peppers boast impressive amounts of Vitamins C, Vitamin A, Vitamin B6 and Folate, making them great for heart and eye health.
- 1 lb. lean ground turkey
- 1 cup chopped yellow onion,
- 1 cup Wegman's Fire Roasted Red Pepper (or 1 raw red pepper, chopped)
- 3 heaping handfuls raw chopped kale (large veins discarded)
- 1 28-oz can diced tomatoes
- 4 cups low sodium chicken bone broth
- 2 medium sweet potatoes, chopped into bite-size cubes
- 1 packet of Simply Organic Chili Seasoning (mild or spicy, depending on your preference)
- 2-4 tablespoons avocado oil
- Pink Himalaya Salt
- Preheat the oven to 375 degrees.
- While your oven is preheating, dice sweet potatoes, toss them in a tablespoon or two of avocado oil, and sprinkle with a bit of pink Himalayan Salt, and bake for 25-30 minutes.
- As the sweet potatoes roast, chop the rest of your vegetables (onion, red pepper, kale) and set them aside.
- Saute the ground turkey in a large soup pot with a tablespoon of avocado oil. Remove, drain, and set aside.
- Heat another drizzle of avocado oil in the same pot over medium heat and saute the onion until soft and transparent.
- Add chopped red pepper and kale, cooking until kale is wilted and pepper is tender.
- Add turkey, tomatoes, bone broth, and seasoning packet.
- Simmer for at least 10 minutes and allow flavors to meld.
- Add sweet potatoes, cooking only until heated through if they have cooled (overcooking will give you mushy sweet potato pieces).
- Serve immediately or pack up in your favorite glass food storage for a week of warming lunches.
- If you're in a time crunch, save on prep time--our favorite grocery store sells freshly diced sweet potatoes, diced onion, and chopped kale in the produce section!
- If you're looking to reduce you're sodium intake, you may want to consider creating your own chili seasoning blend and using it in place of the Simply Organic packet, salting to your personal preference before serving.