This is a really easy recipe, high in protein and fiber and low in fat, it’s quite filling and perfect for hitting those macros.
Base Ingredients
- 1 lb lean ground turkey (e.g. 90-93%)
- 1 potato
- 1 carrot, peeled and diced or sliced
- 1 lb kale (I like the pre-washed pre-cut packages for convenience)
- 1 can (15.5-16 oz) cannellini or other white bean
- 1 litre box of low sodium chicken broth (or water)
Other Basic Ingredients (optional)
- 1 onion
- 1 stalk celery
- 1 bay leaf
- 2 TB tomato paste
- Salt, pepper, and other seasonings to taste
Optional Ingredients
- Butternut or other squash, cut into cubes
- Fresh tomato, diced
- Fresh and/or dried herbs
- Pesto
- Coconut milk, lemon grass, ginger/galangal
- Hawaiij and schug
- Bacon or ham
- Greek yogurt
Directions
- In a preheated soup pot, Sauté the turkey and mirepoix (if using) over medium heat in a little bit of olive oil, or just coat the pot with non-stick cooking spray
- Dump in the greens, stir to coat, and cover the pot to make them wilt.
- Add the broth, and bring to a simmer
- Add the can of beans, including the juice unless it tastes too much like the can. Or rinse the beans for lower sodium before adding if desired.
- Season to taste, and add more water if needed.
- Cook until all the vegetables are tender.
Yields 6 servings
Nutrition per serving:
Notes:
I like kale for this because it doesn’t fall apart, but other greens or a mix work too. Delicate greens should be added later so they don’t fall apart. Basically every ingredient can be swapped out or supplemented, but the base of meat + green veg + bean + potato yields a full balanced meal, with minimum of effort.
The batch pictured above was seasoned with some Yemenite influence: green schug, dried Persian lime, black and green cardamom, and hawaiij, and served garnished with Greek yogurt (not pictured).
Aardvark Eats & Drinks 