Ground Turkey Sausage and Vegetable Soup

Ground Turkey Sausage and Vegetable Soup

Ingredients:

• 1 lb ground turkey sausage (ensure it's gluten-free; hot Italian preferred)

• 1 tablespoon olive oil

• 1 large onion, chopped

• 2 cups shredded carrots

• 3 cups chopped dandelion greens

• 4 cups organic vegetable broth

• 1 can (15 oz) pinto, kidney, black beans, or chickpeas (drained and rinsed)

• 2 tablespoons organic chili seasoning (ensure it's gluten-free)

• 2 cloves garlic, minced

• 1 zucchini, chopped

• 1 bell pepper, chopped

• 1 cup frozen corn

• Salt and pepper to taste

• Optional: 1 can (15 oz) diced tomatoes (for added flavor and nutrients)

Directions:

1. Cook Turkey Sausage:

• In a large pot, heat the olive oil over medium heat.

• Squeeze the sausage out of its casing and cook until browned, breaking it up with a spoon as it cooks.

2. Sauté Vegetables:

• Add the chopped onion, garlic, shredded carrots, zucchini, and bell pepper to the pot.

• Cook for about 5-7 minutes until the vegetables start to soften.

3. Add Seasoning:

• Stir in the organic chili seasoning, salt, and pepper.

• Cook for another minute to allow the flavors to meld.

4. Add Broth and Beans:

• Pour in the organic vegetable broth.

• Add the pinto beans (and diced tomatoes if using).

• Bring the soup to a boil, then reduce the heat and let it simmer on low until the dandelion greens are soft, about 40 minutes.

5. Serve:

• Taste and adjust the seasoning if needed.

• Serve hot, optionally accompanied by gluten-free tortilla chips and guacamole.

Serving Suggestions:

• Tortilla Chips: Ensure they are gluten-free for a crunchy addition.

• Guacamole: Made with ripe avocados, lime juice, chopped cilantro, diced tomatoes, and salt for a creamy and nutritious side.

Health Benefits:

1. High Protein Content:

• Supports muscle repair, growth, and immune function.

2. Rich in Vitamins and Antioxidants:

• Provides vitamins A, C, and K, and antioxidants that combat inflammation.

3. Heart Health:

• Contains healthy fats and fiber to support heart health.

4. Digestive Health:

• High in fiber, promoting healthy digestion and satiety.

5. Anti-Inflammatory Benefits:

• Chili seasoning and antioxidants offer anti-inflammatory properties.

6. Blood Sugar Management:

• Helps stabilize blood sugar levels with fiber-rich ingredients.

7. Weight Management:

• Low in calories but nutrient-dense, promoting satiety.

8. Liver and Immune Support:

• Dandelion greens support liver function; vitamins boost immunity.

9. Gluten-Free and Dairy-Free:

• Suitable for those with gluten or dairy sensitivities.

Nutritional Breakdown (per serving, based on 6 servings):

Calories: ~300-350 kcal

• This varies depending on specific ingredients, especially the type of sausage and whether you include diced tomatoes and guacamole.

Protein: ~20-25g

• The ground turkey sausage and beans provide a substantial amount of protein, crucial for muscle repair, immune function, and overall body maintenance.

Fat: ~12-15g

• The fat comes mainly from the turkey sausage, olive oil, and optional guacamole, offering a mix of saturated and healthy unsaturated fats.

Carbohydrates: ~30-35g

• The primary sources of carbohydrates are the beans, vegetables, and optional tortilla chips. These provide energy and essential fiber.

Fiber: ~8-10g

• The beans, dandelion greens, zucchini, bell pepper, and carrots contribute to a high fiber content, aiding digestion and promoting a feeling of fullness.

Sugar: ~6-8g

• The natural sugars from the vegetables (like carrots and zucchini) and the optional diced tomatoes contribute to this amount, keeping it relatively low.

Sodium: ~ 300 or above

• Sodium content depends on the seasoning, broth, and sausage. Opt for low-sodium broth and sausage to reduce this.