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, a delightful dish that perfectly balances flavor and nutrition. This gluten-free and dairy-free recipe is not only easy to prepare but also packed with wholesome ingredients that will leave you feeling satisfied and energized. With a cooking time of just 50 minutes, it’s an ideal choice for a cozy lunch or a comforting dinner.

The rich aroma of smoked turkey combined with the earthy lentils creates a savory base that is complemented by the vibrant colors and textures of fresh vegetables. Each spoonful is a celebration of wholesome goodness, featuring tender carrots, crisp celery, and nutrient-rich spinach. This soup is not just a meal; it’s a nourishing experience that warms the soul.

Perfect for meal prep or a family gathering, this recipe serves six, making it a great option for sharing with loved ones. With only 210 calories per serving, you can indulge without the guilt. Whether you’re looking for a quick weeknight dinner or a comforting dish to enjoy on a chilly day, this Smoked Turkey and Lentil Vegetable Soup is sure to become a favorite in your kitchen. Dive into a bowl of this deliciousness and savor the flavors of health and happiness!

Ingredients

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

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%