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Turkey and White Bean Soup with Thyme and Rosemary – A Hearty Weight Loss Recipe

Last Updated on January 15, 2025 by Arif Chowdhury

When the weather turns chilly, there’s nothing quite like a warm bowl of soup to comfort the soul and nourish the body. Today, we’re crafting a wholesome dish that’s perfect for those looking to maintain or lose weight: Turkey and White Bean Soup with Thyme and Rosemary.

This recipe is not just hearty and satisfying; it’s also loaded with nutrients that help you feel full without piling on the calories. Let’s dive into this deliciously healthy recipe!

Why Turkey and White Beans?

Turkey is a fantastic lean protein source that can aid in weight loss. Did you know that a 3-ounce serving of turkey contains around 25 grams of protein and only 135 calories? This makes it a great option for those looking to maintain muscle while shedding pounds.

White beans, on the other hand, are a powerhouse of nutrition. They’re high in fiber, which helps keep you feeling satisfied. In fact, just one cup of cooked white beans contains about 13 grams of fiber and 225 calories.

Fiber not only aids digestion but also helps regulate blood sugar levels and reduces cravings, making it an excellent addition to any weight loss diet.

Nutritional Benefits

  • Lean Protein: Turkey provides a high-quality protein source, essential for muscle maintenance and overall health.
  • Fiber-Rich: White beans are an excellent source of dietary fiber, promoting feelings of fullness and aiding in digestion.
  • Herbal Goodness: Thyme and rosemary aren’t just flavorful; they also offer antioxidant properties and can enhance digestion, making them perfect for a health-conscious recipe.

Ingredients You’ll Need

For the Soup:

  • 1 pound ground turkey (or turkey breast, diced)
  • 1 can (15 ounces) white beans (cannellini or navy beans), drained and rinsed
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 4 cups low-sodium chicken or vegetable broth
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 1 teaspoon dried thyme (or 1 tablespoon fresh)
  • 1 teaspoon dried rosemary (or 1 tablespoon fresh)
  • Salt and pepper to taste
  • 1 tablespoon olive oil
  • Optional: fresh parsley for garnish

Cooking Time

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Servings: 6

Step-by-Step Cooking Instructions

Step 1: Prepare Your Ingredients (10 minutes)

Start by gathering all your ingredients. Dice your onion, carrots, and celery. Mince the garlic and drain and rinse the white beans. If you’re using fresh herbs, chop those as well. Having everything ready will make the cooking process smoother.

Step 2: Sauté the Vegetables (10 minutes)

In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5-7 minutes, stirring occasionally, until the vegetables are softened. This step builds the flavor base for your soup.

Add the minced garlic and cook for another 1-2 minutes until fragrant. Be careful not to burn the garlic, as it can turn bitter.

Step 3: Cook the Turkey (10 minutes)

Next, add the ground turkey to the pot. Use a spatula to break it up as it cooks. Season with salt and pepper.

Cook for about 5-7 minutes until the turkey is browned and cooked through. If you’re using diced turkey breast, ensure it’s cooked until no longer pink.

Step 4: Add the Beans and Broth (10 minutes)

Once the turkey is cooked, stir in the drained white beans, broth, thyme, and rosemary. Bring the soup to a gentle boil, then reduce the heat to low. Let it simmer for about 10-15 minutes, allowing the flavors to meld together.

Step 5: Final Touches and Serve (5 minutes)

Taste the soup and adjust the seasoning with more salt and pepper if needed. Serve hot, garnished with fresh parsley if desired.

This soup pairs wonderfully with a slice of whole-grain bread or a simple side salad for a complete meal.

Portion Control: Serving Suggestions

This recipe yields six servings, making it perfect for a family meal or meal prep for the week. Store leftovers in airtight containers in the refrigerator for up to three days. Reheat on the stove or in the microwave, and enjoy!

Nutritional Breakdown (per serving):

  • Calories: Approximately 200
  • Protein: 23 grams
  • Carbohydrates: 24 grams
  • Fat: 6 grams
  • Fiber: 7 grams

Tips for Success

  • Customize Your Vegetables: Feel free to add other vegetables you have on hand, like spinach, kale, or bell peppers. This adds color and even more nutrients to your soup.
  • Add Some Heat: If you enjoy a bit of spice, consider adding red pepper flakes or a chopped jalapeño during the sautéing process.
  • Make it Creamy: For a creamier texture, you can blend a portion of the soup and then stir it back in. This gives a lovely silky texture while still keeping the hearty beans.

The Power of Meal Prep

Incorporating healthy soups like this Turkey and White Bean Soup into your meal prep can be a game-changer for your weight loss journey.

Studies show that planning meals in advance can lead to healthier eating choices and better portion control. By having nutritious meals ready to go, you’re less likely to reach for unhealthy snacks or fast food when hunger strikes.

A Bowl of Comfort and Health

Cooking should be enjoyable, and this Turkey and White Bean Soup with Thyme and Rosemary proves that healthy eating can be both comforting and delicious.

With its savory flavors, nutrient-packed ingredients, and satisfying texture, this soup is a fantastic option for anyone looking to eat healthier without sacrificing taste.

So grab your apron, gather your ingredients, and let’s get cooking!