Low-Fat Soup
A flavorful low-fat soup featuring ground turkey, fresh vegetables, and a savory broth, perfect for a healthy, comforting meal suitable for family dinners or meal prep.
Ingredients
- 1 lb. ground turkey ⓘ
- 1 Tbsp. oil ⓘ
- 1 c. thinly sliced carrots ⓘ
- 1/2 c. chopped onion ⓘ
- 1/2 c. thinly sliced celery ⓘ
- 2 Tbsp. flour ⓘ
- 1 can beef broth ⓘ
- 1 (14 oz.) can chopped tomatoes with juice ⓘ
- 1 c. water ⓘ
- 1 tsp. Worcestershire sauce ⓘ
- 1/2 tsp. salt ⓘ
- 1/2 tsp. pepper ⓘ
- 1/2 c. frozen green peas ⓘ
Instructions
- Brown the ground turkey over medium heat for 5 minutes.
- Using a slotted spoon, transfer the cooked turkey to a plate and set aside.
- Add oil and vegetables (carrots, onion, celery) to a saucepan and cook until soft.
- Stir in flour and cook for 1 minute more.
- Gradually add beef broth, chopped tomatoes with juice, water, Worcestershire sauce, salt, and pepper, stirring constantly.
- Return the cooked ground turkey to the saucepan.
- Bring the mixture to a boil, then reduce heat and simmer for 25 minutes.
- Stir in frozen green peas and cook for an additional 5 minutes.
Tips & Substitutions
To enhance flavor, consider adding garlic or herbs like thyme or bay leaves during cooking. If you don’t have ground turkey, lean ground chicken or beef can be used as substitutes. For a thicker soup, increase the flour or blend a portion of the soup and stir it back in. This low-fat soup is a great way to incorporate more vegetables into your diet.
Serving Suggestions
Serve the soup hot with a sprinkle of fresh herbs or a squeeze of lemon for brightness. It pairs beautifully with crusty bread or a side salad for a complete meal. For a heartier option, consider serving it alongside a slice of American recipes like Severn Layer Casserole, which complements the flavors well.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm it on the stovetop over medium heat until heated through. If the soup thickens too much in the fridge, add a little water or broth while reheating to reach your desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Soup contains roughly 1008 calories, with 10g protein, 66g carbohydrates, and 80g fat. It is an excellent source of vitamin C (45% of the Daily Value), iron (23% of the Daily Value), and protein (20% of the Daily Value), and a good source of potassium. Note that it is relatively high in sodium, at 1497mg per serving (65% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this soup in advance?
Yes, this soup can be made in advance and actually tastes better the next day as the flavors meld. Just be mindful to store it properly and reheat thoroughly before serving.
Can I freeze the soup?
Absolutely! This soup freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It can be stored for up to 3 months. Thaw overnight in the refrigerator before reheating.
What can I add for extra protein?
You can add beans, lentils, or even a scoop of quinoa to increase protein content. If you're looking for a meatier flavor, consider incorporating diced chicken or beef, making it a versatile dish that can adapt to your preferences.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).