Articles - Recipes

Mediterranean Turkey Soup

By Brian Copeland

At 180+/- calories per serving this soup is great for weight loss and building muscle, overall health and tastes great!

Ingredients:

• 1 Tablespoon of organic olive or coconut oil
• 1 red bell pepper, diced
• 1 yellow onion, chopped
• 2 - 3 ribs of celery, chopped
• 3 - 5 cloves of garlic, chopped
• 1 Tablespoon of dried basil
• 2 teaspoons of fennel seeds
• 1/4 teaspoon of crushed dried red pepper
• 6 cups low-salt organic chicken broth
• 1 can (28 oz) plum tomatoes, drained and chopped
• 1 can (15 oz) organic white beans
• 1.5 lbs of turkey (can substitute with chicken)
• Grated parmesan cheese or Romano cheese (1 Tablespoon per bowl)
• Fresh parsley
• Fresh cilantro

Optional Ingredients:

• Bragg's Sea Kelp Delight to taste
• Organic Turmeric powder

Calories Per Serving 180+/- calories!!!

• 1 tablespoon olive or coconut oil = 130
• 2 quarts chicken broth = 228
• various veggies and herbs = 100
• 1 can chopped plum tomatoes = 50
• 1 can white beans = 350
• 1.5 lbs turkey or chicken = 1,000
• 1 tablespoon of grated parmesan cheese = 22
• Total Calories = 1,880
• Assuming 10 servings divided by 1,880 = 180 calories per serving!!!

Directions:

1. Place turkey in a pot with just enough water to cover turkey (I actually add herbs, seasonings and spices and use half of this liquid as my chicken broth)

2. Boil the turkey until almost done then remove to cool

3. Heat oil in a large pot over medium heat

4. Add bell pepper, onion, celery, garlic, basil, fennel seeds and crushed red pepper and saute vegetables about 10 minutes or until tender

5. Add tomatoes, beans and chicken broth

6. Cover pot and simmer 10 minutes

7. Cut turkey into bite sized pieces while pot is simmering

8. Add turkey and cook for 1 minute

9. Garnish each bowl with torn cilantro, parsley and 1 Tablespoon of parmesan cheese

10. Optionally sprinkle some Bragg's Sea Kelp Delight to get some iodine to support Thyroid function

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