Written by: Alison Brinker, RD, LD, CDE
January is National Soup Month, and it could not be at a better time! Considering how cold it has been a nice bowl of soup can warm you up. Soup is also a lighter meal that is nice after most of us have overindulged during the holidays. Following is a recipe for Turkey, Kale, and Brown Rice Soup. It uses whole grain brown rice for extra fiber along with a great mix of vegetables. It’s a wonderful chance to try kale if you haven’t already. Kale can have a bitter taste, but simmering it in soup broth helps to cut the bitterness. Make a double batch and freeze leftovers to have in February. It will probably be cold then too. Enjoy!
Turkey, Kale, and Brown Rice Soup
1 Tablespoon olive oil
5 to 6 large shallots, chopped
3 medium carrots cut into ½ inch cubes (about 1-1/3 cup)
1 large red bell pepper, cut into ½ inch pieces (about 1-1/2 cups)
8 ounces ground white meat turkey
1 tablespoon herbes de Provence (found in the spice aisle at most larger grocery stores)
4 cups low-sodium chicken broth, plus more if needed
One 15 ounce can diced tomatoes, drained
1 cup cooked brown rice
1 small bunch kale, coarsely chopped (about 4 packed cups)
½ teaspoon salt
½ teaspoon pepper
¼ cup chopped fresh parsley or 2 tablespoons dried
Heat the oil in a large pot over medium-high heat. Add the shallots, carrots and bell pepper and sauté, stirring frequently, until the vegetables begin to brown and soften slightly, 8 to 10 minutes. Add the ground turkey and stir until the meat turns white and begins to color very slightly around the edges, 5 to 7 minutes. Add the herbes de Provence and stir 1 minute. Add 4 cups of broth, tomatoes, and rice. Bring to a boil. Stir in the kale and season with salt and pepper. Reduce the heat to medium-low. Cover and simmer until the vegetables are tender, about 15 minutes. Stir in parsley and serve.
Makes 4 servings. Nutrition information per serving: 269 calories, total carbohydrate 34 grams, fiber 6 grams, total fat 6 grams, saturated fat 1 gram.