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Close-up of turkey cabbage soup with lentils, chickpeas, carrots, tomatoes, celery, and parsley

High Protein High Fiber Turkey Cabbage Soup

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A tomato-based one-pot soup with extra-lean ground turkey, brown lentils, chickpeas, cabbage, carrots, celery, herbs, and lemon.

  • Total Time: 50 minutes
  • Yield: 6 servings

Ingredients

Scale
  • 1 tablespoon olive oil
  • 1 1/2 pounds (680 g) 99% lean ground turkey
  • 1 medium yellow onion (about 150 g), diced
  • 2 medium carrots (about 120 g), diced
  • 2 celery stalks (about 80 g), diced
  • 3 garlic cloves, minced
  • 2 tablespoons tomato paste
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon fine salt, plus more to taste
  • 1/2 cup (96 g) dry brown or green lentils, rinsed and drained
  • 1 (14.5-ounce) can no-salt-added diced tomatoes with juices
  • 5 cups unsalted or no-salt-added chicken broth, plus more as needed
  • 6 cups (about 420 g) chopped green cabbage
  • 1 (15-ounce) can no-salt-added chickpeas, drained and rinsed (about 240 g drained)
  • 2 tablespoons fresh lemon juice
  • 1/4 cup chopped fresh parsley, plus more for serving if desired

Instructions

  1. Heat the olive oil in a large Dutch oven or soup pot over medium-high heat. Add the ground turkey, spread it across the pot, and cook for 6 to 8 minutes, breaking it into small crumbles, until cooked through and lightly browned. Verify that the turkey reaches 165°F with a food thermometer.
  2. Add the onion, carrots, and celery. Cook for 5 minutes, stirring often, until the onion is translucent and the vegetables begin to soften.
  3. Add the garlic, tomato paste, smoked paprika, oregano, thyme, black pepper, and salt. Cook for 1 minute, stirring constantly, until the tomato paste darkens slightly and the spices are fragrant.
  4. Stir in the rinsed lentils, diced tomatoes with their juices, and 5 cups chicken broth. Bring to a gentle boil, then reduce the heat and simmer partially covered for 15 minutes.
  5. Add the chopped cabbage and chickpeas. Continue simmering uncovered for 15 to 18 minutes, stirring occasionally, until the lentils are tender and the cabbage is soft but not mushy. Add extra broth or water if you want a thinner soup.
  6. Remove the pot from the heat and stir in the lemon juice and parsley. Taste and adjust the salt, pepper, or lemon only after the broth and canned ingredients are fully combined.
  7. Divide into 6 equal bowls and serve hot. Add any optional toppings only after portioning so the base nutrition stays predictable.

Notes

  • Nutrition is estimated per one-sixth of the base recipe using USDA-style reference values for the listed gram weights. Brands can vary, especially for sodium.
  • The estimate assumes 99% lean ground turkey, no-salt-added chickpeas and tomatoes, unsalted or no-salt-added broth, and one tablespoon olive oil.
  • No single soup causes weight loss. Whether this recipe fits a weight-management plan depends on total intake and individual needs.
  • If you need a gluten-free meal, verify broth, spices, canned ingredients, and toppings for gluten and cross-contact.
  • Refrigerate cooled portions promptly and use within 3 to 4 days, or freeze for longer storage. Reheat leftovers to 165°F.
  • Author: Adam Moretti
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
  • Diet: Gluten-Free

Find it online: https://www.healthyamericanbites.com/high-protein-high-fiber-soup-for-weight-loss/