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Basic Healthful Soup


Basic Healthful Soup
Author: Ginny Wright
This is a basic soup recipe that calls for ground chicken or turkey. If you prefer to make it a vegetarian dish substitute a can of pinto or black beans and use vegetable broth. It’s delicious either way and makes a perfectly satisfying lunch especially when served with a nice green salad!
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 red bell pepper
  • 1 green bell pepper
  • 3 ribs celery, chopped
  • 3-4 carrots, chopped
  • 1/2 cup sweet corn
  • 1 small sweet potato (about 1 cup), chopped
  • 1/2 pound ground turkey or chicken (can sub 1 can garbanzo beans)
  • 15-ounce can diced tomatoes
  • 5-6 cups vegetable or low sodium chicken broth
  • 1 teaspoon sea salt or more to taste
  • 1/2 teaspoon pepper
  • Pinch cayenne pepper
  • 1 tablespoon dried basil
  • 1 Tablespoon tomato paste
  • 1-2 handfuls baby spinach or kale, roughly chopped (can use frozen)
  1. Heat oil in large pot or Dutch oven
  2. Saute onions, bell peppers, celery, carrots and sweet potato on medium high heat, stirring often, until softened, about 10 minutes.
  3. If using, add ground chicken or turkey and cook until no longer pink.
  4. Add garlic and cook for 1 minute or so
  5. Season mixture with salt, pepper, cayenne and basil. Mix well.
  6. Add diced tomatoes, broth and corn. Add beans if using. If mixture is too thick add more broth or filtered water.
  7. Bring to a boil. Reduce heat to low, cover and cook for a least 30 minutes, stirring occasionally.
  8. Add the green and stir until wilted.
  9. Do a taste test and add more seasoning if desired.


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