- Brittany Sparks
Turkey & Cabbage Fusilli Soup
Soup is my go to comfort food. There is nothing better than a big bowl of homemade soup. This is an easy recipe to help warm you up on a cold Winter day and is a delicious and nutritious recipe you will likely make again and again. For me soups are easy to prepare. A little chopping of veggies and a little stirring here and there, and time is basically all that is needed to make homemade soups. So I encourage you to meal prep for the week with a healthy soup recipe instead of reaching for the canned versions, you will be awarded when it comes to flavor and of course nutrition!
Cabbage is a rich source of dietary fiber, vitamins and minerals and phytochemicals. Cooking cabbage will actually enhance the absorption of the phytochemical indole. Indoles are a powerful phytochemical that have been shown to be helpful with combating the negative effects of carcinogens.
Did you know that dried herbs and spices are also a great source of phytochemicals or antioxidants? Dried herbs and spices also contain vitamins, minerals and dietary fiber as well as providing depths of flavor to your dish. To add flavor and nutrition to my homemade soups I like to use a lot of herbs and spices to amplify the health benefits of the recipe.
I find it more appetizing for my dish to provide an array of colors and garnishing is an easy way to do this as well as providing a wow factor with your dinner guests. By taking a little extra time and effort (less than a minute) to chop up some fresh parsley for a garnish really makes a difference in its presentation. When meal prepping I will chop up extra fresh herbs and place in a small bag or container to easily garnish my meals throughout the week.
With this soup I used the Flavis line of pastas, which are a kidney friendly product and is also good for those with Celiac disease as it is gluten free. Their pastas are low in protein, making it easier for those with chronic kidney disease to meet their daily protein goals and is also low in sodium, potassium, and phosphorous for those that may need to monitor these nutrients. You can learn more about their products here. To learn how much protein you should be aiming for each day talk with your dietitian.
For those of you bracing for this cold front coming across the United States consider warming up with a big bowl of homemade soup! Here in Denver we are bracing for about a foot of snow and I am ready. Stay warm and healthy!
Turkey & Cabbage Fusilli Soup
Author: Brittany Sparks
Makes: 10 (1 Cup) Servings
Prep Time: 15 Minutes
Cook Time: 30 Minutes
Total Time: 45 Minutes
1 Medium Onion, Diced
1 Cup Carrots, Diced
1 Medium Red Bell Pepper, Diced
3 Tbsp Olive Oil
1 lb 93% Lean Ground Turkey
1 Tsp Fennel Seeds
1 Tsp Garlic Powder
1 Tsp Onion Powder
1 Tsp Dried Oregano Leaves
1 Tsp Salt
¼ Tsp Pepper
2 Cups Cabbage, Chopped
4 Cups No Added Salt Vegetable Broth
3 Cups Water
2 Cups Fusilli Pasta (Uncooked)
½ Cup No Added Salt Canned Corn
1 Tbsp Fresh Parsley, Chopped
Tsp Grated Parmesan Cheese & Slice of Grilled/Baked Bread with olive oil and garlic.
In a large pot add the diced onion, carrot, bell pepper, olive oil, ground turkey meat, all the spices and salt and pepper. Sauté over medium-high heat for 5-6 minutes or until the turkey is cooked through.
Now add the chopped cabbage, broth and water and allow the soup to come to a boil. Once the soup reaches a boil reduce the heat to low and allow the soup to simmer, uncovered, for 15 minutes.
Add the pasta and corn and cook over low heat for an additional 10 minutes, stirring occasionally.
Remove from heat. Garnish with fresh chopped parsley and parmesan cheese and enjoy.
If you do not like your soup thick use only 1 to 1 ½ cups Fusilli pasta.
You can use any small pasta for this recipe if you do not have fusilli on hand.
Per 1 Cup Serving: Calories 185, Total Fat 8.3 g, Saturated Fat 1.9 g, Sodium 357 mg, Total Carbohydrate 19 g, Dietary Fiber 2.6 g, Protein 9.7 g, Potassium 236 mg, Phosphorous 123 mg.
This post is sponsored by Flavis. Their products are tasty and great for those with chronic kidney disease as they are low in protein, sodium, potassium and phosphorous! All thoughts and opinions expressed in this post are my own. Thank you for supporting the brands that make Nutrition by Brittany possible!