Description
Mediterranean-inspired turkey lentil soup blends hearty protein with nutrient-rich legumes. Fragrant herbs and spices create a comforting meal you’ll savor with each warm, satisfying spoonful.
Ingredients
Scale
- 1 lb ground turkey (or shredded cooked turkey)
- 6 cups (1.4 L) chicken or turkey broth
- 1 cup dry lentils (green or brown), rinsed
- 1 (14.5 oz) can diced tomatoes
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 carrots, sliced
- 2 celery stalks, chopped
- 2 cups baby spinach or kale (optional)
- 1 tbsp olive oil
- 1 tsp salt (or to taste)
- ½ tsp black pepper
- 1 tsp cumin
- 1 tsp smoked paprika
- 1 tsp dried thyme (or 1 tbsp fresh)
- 1 bay leaf
- 1 tbsp lemon juice
- Fresh parsley or cilantro
- Grated Parmesan cheese (if not dairy-free)
Instructions
- Sauté Base: Heat olive oil in a large pot over medium heat, creating a flavor foundation for the soup.
- Brown Protein: Add ground turkey, breaking it down and searing until it develops a golden-brown crust, releasing deep, rich flavors.
- Develop Aromatics: Introduce onion, garlic, carrots, and celery, sautéing until vegetables soften and release their aromatic essence, infusing the base with complexity.
- Season Layers: Sprinkle cumin, paprika, thyme, salt, and black pepper over the meat and vegetables, creating a robust flavor profile that penetrates every ingredient.
- Combine Liquid Components: Pour in lentils, diced tomatoes, broth, and bay leaf, stirring to integrate all elements into a harmonious mixture.
- Simmer and Transform: Bring to a boil, then reduce heat and allow the soup to gently simmer for 30-35 minutes, enabling lentils to absorb flavors and achieve tender consistency.
- Finish and Brighten: Add spinach or kale in the final cooking moments, then remove bay leaf and enhance with a splash of lemon juice for a vibrant, fresh note.
- Serve and Garnish: Ladle into bowls, topping with fresh parsley or Parmesan cheese, and pair with crusty bread or a crisp salad for a complete, nutritious meal.
Notes
- Select Fresh Ingredients: Choose high-quality ground turkey, vibrant vegetables, and plump lentils for maximum flavor and nutritional impact.
- Control Meat Browning: Sear turkey on medium-high heat to develop rich caramelization without burning, creating deeper taste layers in the soup.
- Adjust Liquid Consistency: Monitor broth levels during simmering, adding extra liquid if soup becomes too thick to maintain desired soupy texture.
- Customize Dietary Needs: Easily transform recipe by substituting ground turkey with plant-based protein, using vegetable broth for vegan version, or adding gluten-free bread options.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Lunch, Dinner, Snacks
- Method: Simmering
- Cuisine: American
Nutrition
- Serving Size: 7
- Calories: 220
- Sugar: 3 g
- Sodium: 600 mg
- Fat: 7 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 9 g
- Protein: 18 g
- Cholesterol: 70 mg