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Spicy Turkey and Tomato Soup Garnished with Fresh Basil – A Hearty Weight Loss Recipe

Last Updated on January 15, 2025 by Arif Chowdhury

Looking for a comforting dish that warms you up and helps you stay on track with your weight loss goals? You’ve landed in the right spot!

This Spicy Turkey and Tomato Soup Garnished with Fresh Basil is not only delicious but also packed with nutrients that will keep you feeling satisfied.

The combination of lean turkey, vibrant tomatoes, and a kick of spice creates a rich and flavorful soup that’s perfect for any day of the week. Let’s dig into this delightful recipe!

Why Turkey and Tomatoes?

When it comes to healthy ingredients, turkey and tomatoes shine brightly. Turkey is a lean protein that helps you build muscle and keep your metabolism revved up. A 3-ounce serving of turkey has about 120 calories and 26 grams of protein, making it an excellent choice for weight loss.

According to a study published in the American Journal of Clinical Nutrition, high-protein diets can help reduce hunger and increase feelings of fullness, which is beneficial when trying to shed pounds.

Tomatoes, on the other hand, are low in calories and high in vitamins and antioxidants. A medium tomato has only about 22 calories but is packed with Vitamin C and potassium. They also contain lycopene, a powerful antioxidant linked to numerous health benefits, including reduced risk of heart disease.

Together, these ingredients make a nourishing soup that warms you from the inside out.

Ingredients: What You’ll Need

For the Soup

  • 1 pound ground turkey (lean)
  • 1 can (28 ounces) crushed tomatoes (preferably no-salt-added)
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 2 cups low-sodium chicken broth
  • 1 cup diced bell peppers (red or green)
  • 1 teaspoon olive oil
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon crushed red pepper flakes (adjust to taste)
  • Salt and pepper to taste
  • 1/4 cup fresh basil, chopped (for garnish)

Optional Add-ins

  • 1 cup chopped zucchini
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 cup corn (fresh, frozen, or canned)

Cooking Time

  • Preparation Time: 10 minutes
  • Cooking Time: 30 minutes
  • Total Time: 40 minutes

Step-by-Step Instructions

Step 1: Sauté the Aromatics (5 minutes)

  • In a large pot, heat the olive oil over medium heat.
  • Add the diced onion and cook for about 3-4 minutes, or until it becomes translucent and fragrant.
  • Stir in the minced garlic and cook for an additional minute, being careful not to burn it.

Step 2: Brown the Turkey (5 minutes)

  • Increase the heat to medium-high and add the ground turkey to the pot.
  • Break it up with a spoon and cook until it’s browned and cooked through, about 5 minutes. Make sure there’s no pink remaining.

Step 3: Add the Vegetables and Spices (10 minutes)

  • Stir in the diced bell peppers and any optional vegetables like zucchini or corn.
  • Add the crushed tomatoes, chicken broth, chili powder, cumin, crushed red pepper flakes, salt, and pepper.
  • Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 15 minutes. This allows the flavors to meld beautifully.

Step 4: Final Touches (5 minutes)

  • Taste the soup and adjust seasonings as necessary. If you want more heat, add additional crushed red pepper flakes.
  • Stir in the black beans if using, and let them heat through for about 5 minutes.

Step 5: Serve and Garnish

  • Ladle the soup into bowls and garnish each serving with fresh chopped basil.
  • Enjoy your warm, spicy soup!

Nutritional Information per Serving

  • Calories: Approximately 280
  • Protein: 24g
  • Carbohydrates: 28g
  • Dietary Fiber: 6g
  • Sugars: 5g
  • Fat: 9g

This recipe serves 4, making it an excellent option for meal prep or a family dinner.

The Health Benefits of Each Ingredient

Ground Turkey

Lean turkey is a fantastic source of protein that can help maintain muscle mass while losing weight. Protein is also known to increase satiety, making you feel fuller for longer. Plus, turkey is rich in B vitamins, particularly B6 and niacin, which are vital for energy metabolism.

Crushed Tomatoes

Crushed tomatoes are a powerhouse of nutrients. They’re not only low in calories but also high in vitamins A and C, both of which support immune function. The lycopene in tomatoes is known for its heart-protective properties, making this soup a heart-healthy choice.

Bell Peppers

Bell peppers are incredibly versatile and add a sweet crunch to your soup. They’re low in calories (about 24 calories for a medium pepper) and high in Vitamin C, which can boost your immune system. Plus, they contain antioxidants that help fight inflammation.

Fresh Basil

Basil isn’t just a garnish; it’s a flavorful herb that’s rich in antioxidants. It also has anti-inflammatory properties and can help reduce stress. Plus, it adds a fresh, aromatic touch to your soup that’s hard to resist!

Tips for Success

  • Meal Prep Friendly: This soup can be made in large batches and stored in the fridge for up to 4 days. It also freezes well, making it a great option for busy days.
  • Customize It: Feel free to add your favorite vegetables or adjust the spices to your liking. If you prefer a milder soup, reduce the amount of crushed red pepper flakes.
  • Serve It Right: This soup pairs wonderfully with a slice of whole-grain bread or a side salad for a complete meal.

The Joy of Cooking and Eating Well

Cooking can be a delightful experience, especially when you’re preparing meals that nourish your body and satisfy your taste buds.

This Spicy Turkey and Tomato Soup is a perfect example of how healthy eating doesn’t have to be dull or bland. Each spoonful offers warmth and flavor, making it an excellent choice for chilly days—or any day, really!

A Quick Statistical Insight

Did you know that according to the USDA, only about 10% of American adults consume enough vegetables daily?

Making soups loaded with veggies, like this spicy turkey and tomato concoction, is an enjoyable way to boost your vegetable intake.

Embrace the Comfort of Healthy Eating

In a world where convenience often trumps nutrition, finding a recipe like this Spicy Turkey and Tomato Soup is a true gem. Not only is it simple to prepare, but it also provides a hearty, flavorful meal that keeps you aligned with your weight loss goals.

With every bowl, you’re not just feeding your hunger; you’re nourishing your body with wholesome ingredients that support your well-being.

So, grab your pot, gather your ingredients, and let’s make this soup a staple in your kitchen!