Hearty Low Sodium Turkey and Veggie Medley Soup
Warm up with this delightful Hearty Low Sodium Turkey and Veggie Medley Soup, packed with wholesome ingredients and bursting with flavor. This nutrient-rich soup combines lean ground turkey with a colorful array of vegetables, enhancing both taste and nutrition while keeping sodium and fat content low. It's perfect for a family dinner or meal prep for the week, ensuring you remain on track with your healthy eating goals. Easy to make and even easier to love, this soup is customizable with your favorite herbs and vegetables. Serve it hot and enjoy the comforting goodness in every bowl!
N/A
Servings
N/A
Calories
11
Ingredients
Ingredients
Cooking spray
as needed (for sautéing)
Onion
1 small (chopped)
Ground turkey
1 lb (90% lean)
Minced garlic
1 teaspoon (fresh)
Mrs. Dash original flavor seasoning
1 teaspoon (ready to use)
Stewed tomatoes
1 (14.5 ounce) can (with juices)
Diced tomatoes
1 (14.5 ounce) can (with juices)
Frozen soup vegetables
1 (28 ounce) bag (ready to use)
Water
5 cups (filtered)
Fresh dill
1 tablespoon (chopped)
Fresh parsley
1 tablespoon (chopped)
Instructions
1
In a large pot, spray cooking spray and heat it over medium heat.
2
Add the chopped onion and sauté until translucent, about 3-4 minutes.
3
Incorporate the ground turkey into the pot, breaking it apart as it cooks. Cook until the turkey is browned on the outside but not completely cooked through, approximately 5-7 minutes.
4
Stir in the minced garlic and Mrs. Dash seasoning, cooking until the turkey is fully browned and fragrant, about another 2-3 minutes.
5
Pour in the stewed tomatoes, diced tomatoes, frozen soup vegetables, and the 5 cups of water. Stir everything together to combine.
6
Bring the mixture to a gentle simmer over medium-high heat.
7
Once simmering, reduce heat to low, cover the pot, and let it simmer for 45 minutes to 1 hour, allowing the flavors to meld together.
8
Before serving, sprinkle fresh dill and parsley over the soup for added flavor and garnish.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Low Sodium Turkey and Veggie Medley Soup?
It is a nutrient-rich, comforting soup featuring lean ground turkey and a colorful mix of vegetables, specifically designed to be low in sodium and fat.
Is this soup suitable for a low-sodium diet?
Yes, this recipe uses Mrs. Dash original seasoning and fresh herbs instead of salt to keep the sodium content low while maintaining great flavor.
What kind of ground turkey should I use?
The recipe recommends using 1 lb of 90% lean ground turkey to keep the soup both flavorful and low in fat.
How long does it take to cook this soup?
The soup requires approximately 10-15 minutes of prep and browning, followed by 45 minutes to 1 hour of simmering.
Can I use fresh vegetables instead of frozen?
Absolutely. While the recipe calls for a 28-ounce bag of frozen soup vegetables for convenience, you can substitute an equal amount of fresh chopped vegetables.
What is Mrs. Dash original flavor seasoning?
Mrs. Dash is a salt-free seasoning blend made of various herbs and spices, perfect for adding flavor without increasing sodium intake.
Can I freeze this soup?
Yes, this soup freezes very well. Let it cool completely before transferring it to freezer-safe containers for up to 3 months.
How should I store leftovers?
Store any leftover soup in an airtight container in the refrigerator for 3 to 4 days.
Is this soup good for meal prep?
Yes, it is excellent for meal prep as the flavors continue to meld and improve over a few days in the fridge.
Do I need to drain the canned tomatoes?
No, you should include the juices from both the stewed and diced tomatoes to add depth and liquid to the soup base.
Can I make this soup in a slow cooker?
Yes. Brown the turkey and onions first, then place all ingredients in a slow cooker and cook on low for 6-8 hours or high for 3-4 hours.
What size pot do I need for this recipe?
A large soup pot or Dutch oven (at least 5-6 quarts) is recommended to accommodate all the vegetables, meat, and 5 cups of water.
Can I substitute the ground turkey with ground beef?
Yes, you can use ground beef, but to keep the recipe healthy, it is best to use a lean cut and drain any excess grease after browning.
Is this soup gluten-free?
The main ingredients are naturally gluten-free; however, always check the labels on the canned tomatoes and Mrs. Dash seasoning to ensure no cross-contamination.
Can I use chicken broth instead of water?
Yes, but to maintain the 'low sodium' aspect, ensure you use a low-sodium or no-salt-added chicken broth.
What should I serve with this soup?
It pairs beautifully with a side salad or a piece of whole-grain crusty bread for dipping.
How can I add a bit of spice to this soup?
You can add red pepper flakes, a dash of cayenne pepper, or chopped jalapeños during the sautéing stage for an extra kick.
What herbs are used as a garnish?
The recipe calls for fresh dill and fresh parsley to be sprinkled over the soup just before serving for a burst of fresh flavor.
Can I add beans to this medley?
Yes, adding cannellini beans or kidney beans (rinsed and drained) is a great way to add extra fiber and protein.
Do I need to thaw the frozen vegetables first?
No, you can add the frozen soup vegetables directly to the pot; they will thaw and cook as the mixture comes to a simmer.
What type of onion works best?
A small yellow or white onion works best for its balanced sweetness and savory flavor when sautéed.
How do I know when the turkey is fully cooked?
The turkey should be browned on the outside during the initial step and will finish cooking completely during the simmering process.
Can I use dried herbs instead of fresh?
Yes, use 1 teaspoon of dried dill or parsley for every tablespoon of fresh herb requested, adding them during the simmer instead of at the end.
Is it necessary to use filtered water?
While the recipe suggests filtered water for purity, standard tap water is perfectly fine for making this soup.
What if I can't find 'soup vegetables' in the freezer aisle?
You can use any mix of frozen vegetables, such as a 'California blend' or a mix of peas, carrots, corn, and green beans.
Can I add pasta or rice to this soup?
Yes, you can add cooked pasta or rice at the end, or simmer dry grains in the liquid, though you may need to add more water if doing so.
How do I reheat the soup?
Reheat it on the stovetop over medium heat until steaming, or in the microwave in 1-minute intervals, stirring in between.
Is this soup dairy-free?
Yes, this recipe contains no dairy products, making it suitable for those with dairy allergies or lactose intolerance.
Can I use fresh tomatoes instead of canned?
Yes, you can use about 3-4 cups of chopped fresh tomatoes, but you may want to add a bit more seasoning and liquid to compensate for the canned juices.
What makes this soup 'hearty'?
The combination of lean protein from the turkey and the high volume of fiber-rich vegetables creates a filling and satisfying meal.