Turkey Minestrone Soup

By Dina Goldstein Silverman, Ph.D. | Cooper University Hospital | Voorhees, NJ

This is a hardy entree soup that makes a delicious, healthy and flavorful meal on a chilly night. With a few adjustments it can be a fantastic bariatric recipe. Most importantly, it’s a great way to get kids to eat their vegetables - my 5 year old and 2 year old devour it!

Servings: 10 | Prep Time: 30 | Cook Time: 60

Calories: 267 | Total Fat: 5g | Total Carbs: 17g | Protein: 27g

Ingredients:

2 lb. lean ground turkey

2 tbsp. olive oil

2 medium onions, finely chopped

3 garlic cloves, minced

3 medium carrots, peeled and finely chopped

3 zucchini, finely chopped

2 yellow squash, finely chopped,

3 bell peppers, finely chopped

1 8oz. can red beans, rinsed & drained

2 16oz. cans crushed tomatoes

1 32oz. can low-sodium chicken stock (or vegetable stock)

Instructions:

1 c. whole wheat pasta (ditalini, shells, or elbow)

2 tbsp. each oregano, basil & parsley

1 tbsp. each paprika and chili powder

Salt and pepper to taste

For garnish: Fresh chopped parsley and grated Parmesan cheese

In a large saucepan or pot, brown turkey in a tbsp. of olive oil and remove from pan. In the same pan, season the garlic and onions with salt and pepper and sauté in remaining oil until soft. Add the rest of the vegetables, salt, pepper and spices, and cook until they begin to soften. Add the beans, crushed tomatoes, and stock. Bring to a boil, add the uncooked pasta, cover and reduce to simmer on low heat for another 10-15 minutes. Garnish with parsley and cheese and serve immediately.