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Skinny Turkey-Vegetable Soup

 Skinny Turkey-Vegetable Soup
The blend of flavors and colors in this hearty soup will bring everyone at the table back for more. —Charlotte Welch, Utica, New York
6 ServingsPrep: 30 min. Cook: 35 min.

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

  • 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 pepper sauce if desired. Bring to a boil. Reduce heat;

2 of 2

Skinny Turkey-Vegetable Soup (continued)

Directions (continued)

  • simmer, uncovered, for 15 minutes.
  • Meanwhile, cook orzo according to package directions; drain. Stir
  • orzo and turkey into soup; heat through. Discard bay leaf. Sprinkle
  • with cilantro.
  • Yield: 6 servings (2-1/4 quarts).
Nutritional Facts: 1-1/2 cups equals 191 calories, 3 g fat (1 g saturated fat), 40 mg cholesterol, 257 mg sodium, 22 g carbohydrate, 5 g fiber, 18 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1/2 fat.