Last Updated on January 15, 2025 by Arif Chowdhury

Looking to shed a few pounds without sacrificing flavor? Say hello to a bowl of goodness that’s both nourishing and satisfying: Ground Turkey and Kale Soup with Cannellini Beans.

This delightful dish not only warms the soul but is also packed with nutrients that support your weight loss journey.

With its rich flavors and hearty ingredients, this soup is sure to become a staple in your kitchen. Let’s dive into the details!

Why Choose Ground Turkey?

Ground turkey is a fantastic alternative to traditional ground beef. It’s lower in calories and fat while still providing a hefty dose of protein.

In fact, a 3-ounce serving of cooked ground turkey contains about 170 calories and 22 grams of protein. This high protein content helps keep you feeling full longer, making it a great addition to any weight loss plan.

Nutritional Benefits of Kale and Cannellini Beans

Kale, often dubbed a superfood, is a leafy green that’s rich in vitamins A, C, and K. Just one cup of cooked kale can provide more than 100% of your daily recommended intake of vitamin K. This vitamin is crucial for bone health and plays a role in blood clotting.

Cannellini beans, on the other hand, are an excellent source of fiber and protein. A single cup of these beans offers around 225 calories and 15 grams of fiber.

Fiber is essential for digestive health and can help prevent overeating by keeping you satisfied. Together, these ingredients create a powerhouse of nutrition.

Ingredients You’ll Need

To whip up this nutritious soup, gather the following ingredients:

• 1 pound ground turkey
• 1 medium onion, diced
• 2 cloves garlic, minced
• 4 cups kale, chopped (stems removed)
• 1 can (15 oz) cannellini beans, drained and rinsed
• 4 cups low-sodium chicken broth
• 1 can (14.5 oz) diced tomatoes (with juices)
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 1 tablespoon olive oil
• Juice of 1 lemon (optional, for brightness)

Cooking Instructions

Step 1: Sauté the Aromatics (Approx. 5 minutes)

In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes until translucent. Then, add the minced garlic and sauté for an additional 1-2 minutes, being careful not to burn it.

Step 2: Brown the Ground Turkey (Approx. 8-10 minutes)

Add the ground turkey to the pot. Break it apart with a wooden spoon and cook for about 8-10 minutes until it’s browned and cooked through. Make sure to stir occasionally to ensure even cooking.

Step 3: Combine the Ingredients (Approx. 5 minutes)

Once the turkey is cooked, add in the chopped kale, drained cannellini beans, diced tomatoes (with their juices), chicken broth, oregano, thyme, salt, and pepper. Stir everything together and bring the mixture to a gentle simmer.

Step 4: Simmer to Perfection (Approx. 20 minutes)

Reduce the heat to low and let the soup simmer for about 20 minutes. This allows the flavors to meld beautifully. If you’re feeling adventurous, feel free to add a pinch of red pepper flakes for some heat!

Step 5: Final Touches (Approx. 2 minutes)

Before serving, taste the soup and adjust the seasoning if necessary. If you want to add a touch of brightness, squeeze some lemon juice into the soup right before serving.

Step 6: Serve and Enjoy!

Ladle the soup into bowls and enjoy! This recipe yields approximately 6 servings, making it perfect for meal prep or a cozy family dinner.

Health Benefits of This Soup

This Ground Turkey and Kale Soup with Cannellini Beans is not just delicious; it’s also a weight loss hero. With its low-calorie count and high nutritional value, it can fit seamlessly into any diet. Here are some health benefits to note:

• Low in Calories: Each serving contains around 250-300 calories, making it a filling option without the extra baggage.
• High in Protein: With the combination of ground turkey and cannellini beans, you’re looking at a hearty protein boost that can help muscle repair and growth.
• Rich in Fiber: The fiber content from the beans and kale will keep your digestive system happy and help you feel full longer.

Meal Prep and Storage Tips

One of the best things about this soup is that it stores well. You can prepare a big batch and keep it in the fridge for up to 4 days or freeze it for up to 3 months. Just reheat on the stovetop or in the microwave when you’re ready to enjoy it again.

Variations to Try

Feel free to mix and match ingredients based on what you have on hand:

• Swap the Greens: If kale isn’t your favorite, try spinach or Swiss chard.
• Add More Veggies: Carrots, celery, or bell peppers can add extra flavor and nutrients.
• Spice It Up: For a Mexican twist, add cumin and a can of black beans!

Enjoying Your Soup

Pair this soup with a slice of whole-grain bread or a side salad for a complete meal. It’s perfect for lunch or dinner, and your family will love it too!

A Final Thought

Eating healthy doesn’t have to be bland or boring. This Ground Turkey and Kale Soup with Cannellini Beans is a perfect example of how nutritious can also be delicious. Embracing a balanced diet filled with wholesome ingredients can pave the way for a healthier lifestyle.

So, why not give this recipe a try? Your taste buds will thank you, and your body will appreciate the wholesome goodness. Happy cooking!