Smoked Turkey and Lentil Vegetable Soup

Gluten Free
Dairy Free
Health score
34%
Smoked Turkey and Lentil Vegetable Soup
50 min.
6
210kcal

Suggestions


Warm up your day with a hearty bowl of Smoked Turkey and Lentil Vegetable Soup! This delightful dish is not only packed with flavor but also boasts a nutritious profile, making it a perfect choice for lunch or dinner. With its gluten-free and dairy-free attributes, it caters to a variety of dietary needs while ensuring everyone at the table can enjoy a comforting meal.

The combination of tender lentils, vibrant vegetables, and smoky turkey creates a symphony of tastes and textures that will leave you craving more. The rich aroma of sautéed onions, carrots, and celery fills your kitchen, inviting everyone to gather around the table. Plus, this soup is incredibly easy to prepare, taking just 50 minutes from start to finish, making it an ideal weeknight dinner option.

Not only is this soup delicious, but it’s also a wholesome choice, clocking in at only 210 calories per serving. With a balanced caloric breakdown of protein, fats, and carbohydrates, it’s a meal that nourishes your body while satisfying your taste buds. So grab your Dutch oven and get ready to whip up a batch of this comforting soup that’s sure to warm your heart and soul!

Ingredients

  • tablespoon canola oil 
  • 0.5 cup onion chopped
  • cup carrots thinly sliced
  • cup celery stalks sliced
  • 32 oz chicken broth reduced-sodium (4 cups)
  • 1.5 cups water 
  • cup lentils dried rinsed
  • teaspoon basil dried
  • 0.5 teaspoon garlic salt 
  • 0.3 teaspoon pepper 
  • oz turkey smoked cut into 1/2-inch cubes (1 1/2 cups)
  • oz spinach frozen thawed

Equipment

  • dutch oven

Directions

  1. In 4-quart Dutch oven, heat oil over medium-high heat. Cook onion in oil 2 minutes, stirring occasionally.
  2. Add carrots and celery; cook 2 minutes longer, stirring occasionally. Stir in all remaining ingredients except turkey and spinach.
  3. Heat to boiling; reduce heat. Cover and simmer 15 to 20 minutes, stirring occasionally, until lentils are tender. Stir in turkey and spinach; simmer 2 to 3 minutes longer or until turkey is hot.

Nutrition Facts

Calories210kcal
Protein31.87%
Fat20.36%
Carbs47.77%

Properties

Glycemic Index
27.07
Glycemic Load
3.37
Inflammation Score
-10
Nutrition Score
27.036521644696%

Flavonoids

Catechin
0.11mg
Apigenin
0.48mg
Luteolin
0.2mg
Isorhamnetin
0.67mg
Kaempferol
0.17mg
Myricetin
0.01mg
Quercetin
2.82mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:209.87kcal
10.49%
Fat:4.85g
7.46%
Saturated Fat:0.68g
4.22%
Carbohydrates:25.6g
8.53%
Net Carbohydrates:13.43g
4.88%
Sugar:3.4g
3.78%
Cholesterol:22.35mg
7.45%
Sodium:850mg
36.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.08g
34.17%
Vitamin A:8658.42IU
173.17%
Vitamin K:172.25µg
164.05%
Folate:230µg
57.5%
Fiber:12.17g
48.68%
Manganese:0.89mg
44.51%
Vitamin B1:0.39mg
25.86%
Phosphorus:236.28mg
23.63%
Vitamin B6:0.47mg
23.35%
Magnesium:86.82mg
21.71%
Iron:3.84mg
21.32%
Vitamin B2:0.33mg
19.37%
Potassium:677.1mg
19.35%
Vitamin B3:3.72mg
18.58%
Selenium:11.69µg
16.71%
Zinc:2.47mg
16.44%
Copper:0.31mg
15.28%
Vitamin E:2.09mg
13.94%
Vitamin B5:1.07mg
10.75%
Calcium:104.61mg
10.46%
Vitamin C:6.52mg
7.9%
Vitamin B12:0.36µg
5.96%