Thursday, September 18, 2014

Smoky Turkey & Kale Soup

The abundance of instagram posts praising the various food and beverage items available in Pumpkin Spice flavor can only mean one thing- Fall is here!  Which means there are plenty of other flavors to celebrate- pomegranates, apples, winter squash and dark leafy greens are becoming readily available.  And my crock pot is in for some work over the next few months!

Monday was the first morning I have had to throw on a sweatshirt before taking Buddy out for his daily walk...

And when it's cool enough for hoodies, it's cool enough for soup!  So before heading out to the gym, I prepped a soup complete with the wonderful warming flavors of smoky paprika and cumin. 

Start out by heating your saute pan over medium heat.  Brown your turkey with paprika, oregano and red pepper flakes for a touch of heat.  Mmmm... the toasty fragrance reminds me of Sundays curled up on the couch watching football with my family.

After the turkey is browned, move it from the pan, into the crock pot.  Next, cook your peppers and onions in olive oil until translucent and fragrant.  

Add sauteed veggies to the crock pot, along with zucchini, brown rice, paprika, oregano, cumin and broth.  Cook on high for 2-3 hours- perfect amount of time to clean up, walk the dog and head to the gym!  When you get home, add your kale and cook another 15 minutes.  

This recipe provides an ideal amount of lean protein and healthy carbohydrate to refuel and rebuild after a strength workout, while the anti-oxidant rich kale will help decrease inflammation and soreness post sweat sesh.  Now, there's nothing left to do but dive in!

Smoky Turkey & Kale Soup
1lb lean ground turkey
1/4 tsp oregano
1/4 tsp red pepper flakes
1/4 tsp paprika
Pinch fresh ground pepper
2Tb olive oil
1 bell pepper, diced
1 onion, diced
2 zucchini, diced
3/4 cup brown rice, uncooked
1tsp dried oregano
1/2 tsp paprika
1/2 tsp ground cumin
1/4 tsp salt
8 cups low sodium vegetable broth
1 bunch kale, leaves trimmed and torn into bite-sized pieces

1. Lightly coat medium saute pan with non-stick spray- add ground turkey, red pepper flakes, oregano, paprika and fresh ground pepper.  Cook over medium heat, stirring occasionally until turkey is browned.  Add to crock pot.
2. Add 2Tb olive oil to saute pan and cook bell pepper and onion over medium low heat, stirring occasionally, until onion is translucent, about 5-8 minutes. Add to crock pot.
3. Add remaining zucchini, rice, 1tsp oregano, 1/2 tsp paprika, 1/2 tsp ground cumin and 1/4tsp salt to crock pot.  Stir to combine, then pour broth over veg.  Cook on high for 2-3 hours.  Stir in kale during last 15 minutes of cook time.

Recipe Facts

 About 1.5 cup
 20 minute(s)
 120 minute(s)
Nutrition Facts per serving (210)g
Calories: 299.2
Fat Calories: 68.1
Total Fat 7.7g
  Saturated Fat 1.2g
Cholesterol 41.5mg
Sodium 271.4mg
Total Carb 35.4g
  Dietary Fiber 4.3g
  Sugars 1.8g
Protein 24g

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