Turkey Garbanzo Bean and Kale Soup with Pasta

Dairy Free
Health score
55%
Turkey Garbanzo Bean and Kale Soup with Pasta
40 min.
8
622kcal

Suggestions

Ingredients

  • 15 ounce garbanzo beans drained and rinsed canned
  • 42 ounce chicken broth canned
  • tablespoons rosemary fresh chopped
  • tablespoons sage fresh chopped
  • cloves garlic minced
  • pound pd of ground turkey 
  • cups kale roughly chopped
  • tablespoon olive oil extra-virgin
  • cup onion chopped
  • 16 ounces shells whole-wheat
  • servings salt and pepper to taste
  • 0.3 cup tomato paste 
  • 0.8 cup water 

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Bring a large pot of salted water to a boil. Stir in the pasta, and return to a boil. Boil, stirring occasionally, until cooked through but still firm to the bite, about 12-15 minutes.
  2. Drain well.
  3. Heat olive oil in a large soup pot; add turkey, onion, and garlic. Cook over medium heat until meat browns and onion is soft, about 5 minutes. Stir in sage and rosemary and cook for about 1 minute, do not allow herbs to brown.
  4. Pour the broth and water into the pot along with the garbanzo beans and tomato paste. Bring to a boil and add kale. Simmer until kale softens, about 5 minutes. Season soup with salt and pepper.
  5. To serve, place a serving of cooked pasta in the bottom of a soup bowl and ladle hot soup over.

Nutrition Facts

Calories622kcal
Protein40.05%
Fat24.35%
Carbs35.6%

Properties

Glycemic Index
21.79
Glycemic Load
3.2
Inflammation Score
-9
Nutrition Score
35.168695574221%

Flavonoids

Naringenin
0.12mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.24mg
Kaempferol
2.59mg
Myricetin
0.02mg
Quercetin
5.26mg

Nutrients percent of daily need

Calories:621.71kcal
31.09%
Fat:17g
26.16%
Saturated Fat:4.21g
26.29%
Carbohydrates:55.95g
18.65%
Net Carbohydrates:52.4g
19.06%
Sugar:2.23g
2.48%
Cholesterol:105.6mg
35.2%
Sodium:1183.76mg
51.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:62.93g
125.85%
Copper:5.05mg
252.6%
Manganese:2.44mg
121.86%
Selenium:83.26µg
118.94%
Vitamin B3:12.49mg
62.44%
Vitamin B6:1.22mg
60.87%
Phosphorus:565.59mg
56.56%
Zinc:6.6mg
44.01%
Magnesium:151.98mg
38%
Iron:5.77mg
32.04%
Vitamin B12:1.78µg
29.63%
Vitamin K:26.3µg
25.04%
Vitamin B1:0.36mg
23.83%
Potassium:765.9mg
21.88%
Vitamin B2:0.34mg
20.09%
Vitamin A:991.66IU
19.83%
Folate:62.06µg
15.52%
Fiber:3.54g
14.17%
Vitamin B5:1.27mg
12.71%
Vitamin C:9.29mg
11.26%
Calcium:99.94mg
9.99%
Vitamin E:1.28mg
8.51%
Vitamin D:0.38µg
2.5%
Source:Allrecipes