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Skinny Turkey-Vegetable Soup

Total Time

Prep: 30 min. Cook: 35 min.

Makes

6 servings (2-1/4 quarts)

The blend of flavors and colors in this hearty soup will bring everyone at the table back for more. —Charlotte Welch, Utica, New York
Skinny Turkey-Vegetable Soup Recipe photo by Taste of Home

Ingredients

  • 2 medium onions, chopped
  • 2 medium carrots, halved and thinly sliced
  • 2 celery ribs, chopped
  • 1/2 cup chopped sweet red pepper
  • 1 tablespoon olive oil
  • 3 garlic cloves, minced
  • 4 cups water
  • 1 can (10 ounces) diced tomatoes and green chilies, undrained
  • 1/2 cup frozen peas
  • 1 bay leaf
  • 4 teaspoons sodium-free chicken bouillon granules
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon pepper
  • 1/4 to 1/2 teaspoon hot pepper sauce, optional
  • 1/2 cup uncooked whole wheat orzo pasta
  • 2 cups cubed cooked turkey breast
  • 1 tablespoon minced fresh cilantro

Directions

  1. In a large saucepan, saute the onions, carrots, celery and red pepper in oil until tender. Add garlic; cook 2 minutes longer. Stir in the water, tomatoes, peas, bay leaf, bouillon, basil, thyme, cumin, pepper and, if desired, pepper sauce. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes.
  2. Meanwhile, cook orzo according to package directions; drain. Stir orzo and turkey into soup; heat through. Discard bay leaf. Sprinkle with cilantro.
    Freeze option: Freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth, water or milk if necessary.

Nutrition Facts

1-1/2 cups: 191 calories, 3g fat (1g saturated fat), 40mg cholesterol, 257mg sodium, 22g carbohydrate (6g sugars, 5g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.

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