November 25, 2015

Turkey Soup with Turmeric, Ginger & Fresh Herbs

Eat Healthy

There’s no taste like turkey for the holidays! 

It’s estimated that roughly 46 million turkeys will be eaten this Thanksgiving, but this pheasant makes a fantastic addition to any meal, any day of the year. 

One way to make the most of this year’s turkey-day spread? Turkey soup, of course. 

“Turkey sandwiches and turkey salad can get boring after a while, so soup is a good way to use up a lot of leftover turkey meat for a quick, no-fuss main dish,” says Nicole Sievers, a registered dietitian at Wilcox Memorial Hospital. 

“Plus, you can save and boil the turkey bones to make your own, low-sodium broth!” Sievers adds. 

Use up extra vegetables like carrots, celery and onions and add in seasonal herbs such as rosemary, sage and thyme for added antioxidants. Fresh ginger and a sprinkle of turmeric gives this soup a slightly spicy kick, along with a warm yellow hue. 

 

Turkey Soup with Turmeric & Fresh Herbs

Serves 3

 

Ingredients:

1 yellow onion, sliced

3 cloves garlic, roughly chopped

1 tablespoon ginger, freshly grated

2 large carrots, chopped

2 celery stalks, chopped

1 tablespoon powdered turmeric

2 teaspoons fresh rosemary, chopped

1 teaspoon fresh sage, chopped

1 teaspoon fresh thyme, chopped

1/2 teaspoon sea salt

1 teaspoon black pepper

4 cups low-sodium turkey broth (may substitute with low-sodium chicken or vegetable broth)

2 cups water

6 ounces roasted turkey breast meat, roughly chopped

 

Directions:

1. In a large pot or Dutch oven, heat 2 tablespoons turkey broth over medium-high heat. Add onions and cook until slightly softened, about 5 minutes.

2. Add garlic and ginger and cook until fragrant, about 1 minute.

3. Add carrots, celery, turmeric and fresh herbs. Cook until fragrant, about 1 minute, stirring constantly so that vegetables do not stick and herbs do not burn.

4. Pour in broth and water; add turkey meat.

5. Bring soup to a rapid boil. Reduce heat to low, cover and simmer for 10 minutes.

6. Remove from heat and allow to cool slightly for 5 minutes before serving. 

 

Nutritional Information per serving:

Calories: 169; Carbohydrates: 13.2g; Protein: 20.6g; Total Fat: 3.4g; Saturated Fat: 1.1g; Cholesterol: 43mg; Dietary Fiber: 3.3g; Sodium: 491mg