Julianns first of the season Veggie and Bean Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
Raw Carrot - 184 gramsRaw Yellow Bell Pepper -85 gramsWhite Onion (caramelized) 156 gramsRaw Potatoes - 255 gram Low Sodium Chicken stock- 8 cups Fresh Ginger -.5 tsp Garlic clove- 2Dried Black Beans - 284 grams Ground Turkey - 454 grams Cilantro - 5 tbsp ( or as needed)Jerk spices - as neededSalt - as neededPepper - as neededGarnish with parmesan cheese and sour cream if desired
-Soak black beans in water overnight
-Season ground turkey with Jerk Rub ---Brown meat and set aside
-Caramelize onions and set aside
- Dice all vegetables to about 1/4" cubes. Basically all your vegetables need to be what I like to call soup size. Small enough that they fit on your spoon but not not so small that they disappear in the soup
-Chop ginger in to fine slices. If you like chunck of ginger leave he slices a bit larger
- Smash garlic slightly. Do not chop your garlic or smash it to much as you want the flavor to come alive in the soup
-Combine all of the ingredients in to your crock pot and season with salt and pepper if necessary. Depending on your time available- both low or high heat are options. Typically about 5 hours on low and about 2 1/2 on high. You want to make sure your vegetables and beans are fully cooked and soft.
- Once soup is ready portion into bowls and garnish with Parmesan cheese, sour cream and cilantro if desired.
Serving Size: Makes approx. (8)1 cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user JULIANNS.
-Season ground turkey with Jerk Rub ---Brown meat and set aside
-Caramelize onions and set aside
- Dice all vegetables to about 1/4" cubes. Basically all your vegetables need to be what I like to call soup size. Small enough that they fit on your spoon but not not so small that they disappear in the soup
-Chop ginger in to fine slices. If you like chunck of ginger leave he slices a bit larger
- Smash garlic slightly. Do not chop your garlic or smash it to much as you want the flavor to come alive in the soup
-Combine all of the ingredients in to your crock pot and season with salt and pepper if necessary. Depending on your time available- both low or high heat are options. Typically about 5 hours on low and about 2 1/2 on high. You want to make sure your vegetables and beans are fully cooked and soft.
- Once soup is ready portion into bowls and garnish with Parmesan cheese, sour cream and cilantro if desired.
Serving Size: Makes approx. (8)1 cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user JULIANNS.
Nutritional Info Amount Per Serving
- Calories: 307.2
- Total Fat: 10.6 g
- Cholesterol: 65.1 mg
- Sodium: 414.5 mg
- Total Carbs: 26.3 g
- Dietary Fiber: 5.1 g
- Protein: 26.2 g
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