Perky turkey soup

Gluten Free
Dairy Free
Health score
49%
Perky turkey soup
35 min.
4
472kcal

Suggestions


Welcome to the delightful world of Perky Turkey Soup, a nourishing and fulfilling dish that is perfect for any time of day. Whether you're looking to warm up during chilly evenings or need a revitalizing lunch, this gluten-free and dairy-free soup is sure to become a favorite in your kitchen. With only 35 minutes of prep and cooking time, you can whip up a hearty meal that serves four, ideal for family dinners or a cozy gathering with friends.

Imagine the comforting aroma of sautéed onions and red peppers filling your home, as the vibrant colors and spices come together in this wholesome dish. The addition of tender turkey meat and protein-packed chickpeas not only enhances the flavor but makes this soup satisfying and nourishing. With a perfect balance of spices and wholesome ingredients, you’ll enjoy a delicious bowl of goodness that won’t weigh you down.

This recipe is versatile, allowing you to enjoy a bowl any time of the day. Enjoy it as a main course for lunch, or savor it as a light dinner. Plus, it’s freezer-friendly! You can prepare a batch and keep it on hand for those busy days when cooking from scratch isn’t an option. Dive into this vibrant soup and uplift your spirits with every spoonful!

Ingredients

  • tbsp olive oil 
  • large onion halved sliced into thin strips
  •  bell pepper red seeded sliced into thin strips
  • tsp ground coriander 
  • 0.3  pepper 
  • tbsp rice long grain
  • 1.5 chicken stock see hot
  • 250 turkey meat cut into thin strips (leg meat will have the most flavour)
  • 410 chickpeas drained and rinsed canned

Equipment

  • frying pan

Directions

  1. Heat the oil in a large pan, add the onion and fry for 5 minutes or so, stirring every now and then until it starts to soften.
  2. To make the soup, add the red pepper, ground coriander, chilli and rice and stir round the pan for about a minute.
  3. Pour in the hot stock, stir in the turkey and chickpeas and season well. Bring to the boil, cover and simmer for 8-10 minutes, until the vegetables and rice are tender. Stir in the coriander or parsley and its ready. (The soup may now be cooled and frozen for up to 1 month.)

Nutrition Facts

Calories472kcal
Protein29.11%
Fat23.38%
Carbs47.51%

Properties

Glycemic Index
36.48
Glycemic Load
11.71
Inflammation Score
-9
Nutrition Score
28.780869486539%

Flavonoids

Apigenin
0.01mg
Luteolin
0.19mg
Isorhamnetin
1.88mg
Kaempferol
0.25mg
Myricetin
0.01mg
Quercetin
7.68mg

Nutrients percent of daily need

Calories:471.88kcal
23.59%
Fat:12.29g
18.9%
Saturated Fat:2.33g
14.56%
Carbohydrates:56.19g
18.73%
Net Carbohydrates:46.62g
16.95%
Sugar:13.83g
15.36%
Cholesterol:53.29mg
17.76%
Sodium:628.64mg
27.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.43g
68.85%
Manganese:1.28mg
64.14%
Vitamin B3:12.14mg
60.72%
Folate:221.39µg
55.35%
Vitamin C:43.14mg
52.29%
Vitamin B6:0.93mg
46.6%
Phosphorus:428.72mg
42.87%
Selenium:28.41µg
40.59%
Fiber:9.58g
38.3%
Copper:0.67mg
33.43%
Vitamin B2:0.55mg
32.44%
Potassium:986.41mg
28.18%
Iron:4.76mg
26.45%
Zinc:3.55mg
23.68%
Magnesium:94.36mg
23.59%
Vitamin B1:0.33mg
21.77%
Vitamin A:991.91IU
19.84%
Vitamin B12:0.77µg
12.92%
Vitamin B5:1.07mg
10.74%
Vitamin E:1.53mg
10.17%
Calcium:88.76mg
8.88%
Vitamin K:8.59µg
8.18%