Cozy meals and easy dinners that can feed (and warm up) a crowd are always a hit. We’re pretty sure that there is absolutely no better way to warm up than with a big bowl of this white bean, turkey, and kale soup.
This white bean, turkey, and kale soup is especially nutrient-rich thanks to the whole head of kale that gets cooked in at the end. Kale is a total superfood packed with nutrient and antioxidant powers.
Kale Yeah! The Health Benefits of Kale
Kale gets its health superstardom status thanks to its wide variety of vitamins, minerals, protein, and antioxidants in its green leaves. Kale’s antioxidant substances have powerful cardioprotective, blood pressure lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects – just to name a few.
Like other cruciferous vegetables, such as Brussels sprouts and broccoli, kale has been linked with preventative cancer benefits. A specific compound in these vegetables, known as sulforaphane, has been shown to help fight the formation of cancer at the molecular level.
In fact, studies have shown that kale and other cruciferous vegetables may significantly lower the risk of several cancers, including prostate, colorectal, lung and breast cancer.
This green leafy veg also helps to lower cholesterol levels in the body. When kale is consumed, its nutrients bind with bile acids in our intestine, which can then be eliminated from the body as waste.
When this occurs, our liver needs to replace the missing bile acids by drawing from our supply of cholesterol. As a result, cholesterol levels drop. (Yay!) One study found that daily consumption of kale juice for 12 weeks increased beneficial HDL cholesterol by 27 percent and lowered (bad) LDL levels by ten percent, while also improving antioxidant status.
Kale is also a very good source of fiber, necessary for healthy digestion, omega-3 fatty acids, calcium, vitamins A, C, E, B6, B2, and K, potassium, iron, and protein. It’s basically like the healthiest green thing you could ever put in your body.
The magic of kale plus hearty white beans, protein-packed turkey, onions, celery, garlic, and carrot for flavor, and a hint of fresh herbs makes the coziest bowl of white bean, turkey, and kale soup ever.
White Bean, Turkey, and Kale Soup Recipe
- 2 Tbsp avocado oil
- 1 pound ground organic turkey (OR 1 pound shredded cooked turkey from your Thanksgiving feast)
- 1 large onion, diced
- 3 cloves of garlic, diced
2 celery stalks, diced
- 3 carrots, diced
- 6 cups vegetable or organic chicken stock
- 28-ounces crushed organic tomatoes
- 2 cups cooked white beans, such as cannelloni
- 1 bunch dinosaur kale, roughly chopped
- Chopped sage or oregano, to garnish
- Shaved parmesan cheese, to garnish
- Salt and pepper, to taste
- Place a large pot over medium-high heat and add avocado oil. Add ground turkey (or skip this step if using precooked turkey) and sauté for 3-5 minutes, or until turkey begins to turn white. Add in onions, garlic, celery stalks, and carrots and sauté for ten minutes.
- Add white beans, diced tomatoes, and stock. Bring soup to a boil, and then reduce to cook at medium to low heat for about 20-25 minutes – adding in cooked shredded turkey with about 15 minutes left to cook. Add chopped kale at the end, and allow to cook for five minutes.
- Garnish soup with salt and pepper to taste, herbs, or Parmesan cheese to serve and enjoy!
Photos by Kate Gavlick