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Turkey and Vegetable Soup with Carrots, Celery, and Thyme – A Low Carb Weight Loss Recipe

Last Updated on January 15, 2025 by Arif Chowdhury

When the chill of winter sets in or when you’re simply craving something warm and comforting, nothing beats a hearty bowl of soup.

Enter the Turkey and Vegetable Soup with Carrots, Celery, and Thyme—a deliciously nutritious recipe that not only warms your soul but also supports your weight loss goals.

This delightful soup is packed with lean protein and vibrant veggies, making it a go-to meal for anyone looking to eat healthier without sacrificing flavor.

The Benefits of Turkey in Your Diet

Turkey is often hailed as a health-conscious choice among meats. It’s leaner than many alternatives like beef or pork, with approximately 28 grams of protein per 3-ounce serving and only about 1 gram of saturated fat.

According to the USDA, swapping out red meat for turkey can lower your overall calorie intake, which is beneficial for weight management.

In fact, studies have shown that incorporating lean proteins can help increase satiety—the feeling of fullness—keeping those pesky cravings at bay.

Why Vegetables Matter

Vegetables are the backbone of any healthy diet, and this soup is no exception. Carrots, celery, and thyme not only add flavor but also come packed with nutrients.

For example, a single medium carrot contains around 25 calories and is rich in beta-carotene, which is great for eye health. Celery is mostly water (about 95%), making it a low-calorie food that provides fiber and can help you stay hydrated.

The CDC reports that only 1 in 10 adults eat enough fruits and vegetables, so incorporating a vegetable-packed soup into your meals is a great way to increase your intake.

Ingredients You’ll Need

To whip up this comforting Turkey and Vegetable Soup, gather the following ingredients:

  • 1 pound ground turkey (lean)
  • 2 large carrots (diced)
  • 2 stalks celery (diced)
  • 1 medium onion (chopped)
  • 3 cloves garlic (minced)
  • 6 cups low-sodium chicken broth
  • 1 teaspoon dried thyme (or 1 tablespoon fresh thyme)
  • 1 bay leaf
  • Salt and pepper (to taste)
  • 1 tablespoon olive oil
  • Optional: 1 cup diced tomatoes (fresh or canned)

Cooking Instructions

Step 1: Sauté the Base (Approx. 5-7 minutes)

Start by heating the olive oil in a large pot over medium heat. Once the oil is hot, add the chopped onion and sauté for about 3-4 minutes until it becomes translucent. The aroma will begin to fill your kitchen, setting the stage for a wonderful meal!

Next, add the minced garlic and cook for an additional minute, stirring frequently to prevent burning.

Step 2: Brown the Turkey (Approx. 5-8 minutes)

Add the ground turkey to the pot, breaking it up with a wooden spoon. Cook for about 5-8 minutes, stirring occasionally, until the turkey is browned and cooked through.

Make sure to season with salt and pepper as you go along. The turkey will soak up the flavors from the onions and garlic, making it even more delicious.

Step 3: Add the Veggies (Approx. 5 minutes)

Now it’s time to add the diced carrots and celery to the pot. Stir them in and let them cook for about 5 minutes to soften slightly. This is where your soup starts to take shape!

Step 4: Pour in the Broth (Approx. 20 minutes)

Pour in the low-sodium chicken broth and add the dried thyme and bay leaf. If you’re using diced tomatoes, now’s the time to add them too!

Bring the mixture to a gentle boil, then reduce the heat and let it simmer for about 20 minutes. This simmering time allows the flavors to meld beautifully.

Step 5: Final Touches (Approx. 5 minutes)

After 20 minutes, taste your soup and adjust the seasoning with more salt and pepper if needed. Remove the bay leaf before serving. If you’d like, you can garnish with fresh thyme or a sprinkle of parsley for added freshness.

Serving Suggestions

This recipe serves approximately 6 people, making it perfect for family dinners or meal prep for the week. Serve it alongside a slice of whole-grain bread or a simple green salad for a complete meal.

And guess what? Leftovers can be stored in airtight containers in the refrigerator for up to 4 days, making it an excellent option for quick lunches or dinners.

Nutritional Benefits

Here’s a quick nutritional breakdown for one serving of this Turkey and Vegetable Soup:

  • Calories: Approximately 180
  • Protein: 25 grams
  • Carbohydrates: 12 grams
  • Fat: 6 grams

Why It Works for Weight Loss

The combination of lean turkey and nutrient-dense vegetables makes this soup a powerhouse meal. High in protein but low in calories, it helps you stay full longer, reducing the likelihood of snacking between meals. Fiber from the vegetables also aids digestion and promotes a sense of fullness.

According to a study published in the American Journal of Clinical Nutrition, high-protein diets can help with weight loss by boosting metabolism and reducing hunger levels.

A Quick Look at Weight Loss Statistics

Interestingly, a survey by the International Food Information Council found that 77% of Americans are trying to eat healthier.

With the rise in awareness about nutrition, recipes like this turkey and vegetable soup can play a significant role in helping individuals meet their health goals. By including more lean proteins and vegetables in your diet, you can make a positive impact on your overall well-being.

Tips for Customization

One of the best aspects of soup is its versatility. Feel free to tweak this recipe to suit your tastes or dietary needs:

  • Swap the Proteins: If you prefer chicken or even vegetarian options, you can easily substitute ground turkey with shredded chicken or plant-based ground meat.
  • Add More Greens: For an even more nutrient-dense soup, consider adding kale, spinach, or green beans. Just toss them in during the last 5 minutes of cooking.
  • Experiment with Spices: If you’re a spice lover, try adding a pinch of cayenne pepper or a dash of hot sauce for some heat. Alternatively, herbs like rosemary or oregano can give the soup a different flavor profile.

A Bowl of Comfort Awaits

Cooking is not just about filling your belly; it’s an experience that brings joy and comfort, especially when you’re whipping up a recipe like this Turkey and Vegetable Soup. It’s simple, nourishing, and versatile, allowing you to make it your own while supporting your wellness journey.

So why not gather your ingredients, turn on your favorite tunes, and enjoy the process? Each spoonful will remind you that healthy eating can be incredibly satisfying and delicious.