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Wednesday, February 4, 2015

Turkey Bean Soup - Another amazing E meal

Hello fellow healthy eaters... whether you follow a specific plan (like in my case, the Trim Healthy Mama plan) or you just love to make healthy food for you and your family... I have a yummy soup that will not disappoint (at all!!!)

This soup is rich in protein and fiber, it's higher on carbs and very low on fat which, if you are a Trim Healthy Mama, you know it makes a perfect "E" meal.

This week I guess my focus has been on helping you introduce more E meals to your menu... I hope I am succeeding. The Trim Healthy Mama plan is one that is rich on high fats but also has just the right amount of carbs to keep you energized and feeling good! Do not be afraid of "E" meals... they're good for you and they will make this plan more doable on the long term. We all want to lose weight and lose it fast, unfortunately we start to take shortcuts that end up being our downfall many times (just like with the many diets we tried in the past)... Don't try to "get smart" and just do another version of a very popular low carb diet that starts with A and ends with tkins ... Embrace the THM plan and the freedom you can find in it.

My dear, amazing husband does not like beans... he's not a big fan of them... but this soup is one that he never complains about! He devours it (and don't let him know I told you but he asks for seconds most of the time)

Now... with this recipe you can use all cannellini beans or a mix of cannellini and black or pinto beans but the trick is to KEEP those cannellini beans in there! Such a nice mild flavor! ... they are amazing and so good for you. We all know beans are awesome and reach in fiber, right? But... cannellini and pinto beans are particularly lower on carbs in general!

With this recipe I use canned beans but you can boil and make your own if you prefer, I usually go to this recipe when I am in a hurry and still want to eat something yummy, comforting and that says "I love you" when you taste it. But here, let me tell you about the carb numbers (if you're like me and you're interested) behind beans:

1/2 cup of Black Beans (from canned cooked plain beans)
Total carbs: 23 grams
Fiber:  6 grams
Net Carbs: 19 grams

1/2 cup of Red Kidney beans (from canned cooked plain beans)
Total Carbs: 22 grams
Fiber: 7 grams
Net Carbs: 15 grams

1/2 cup Cannellini beans (from canned cooked plain beans)
Total Carbs: 19 grams
Fiber: 6 grams
Net Carbs: 13 grams

1/2 cup of Pinto beans (from canned cooked plain beans)
Total Carbs: 18 grams
Fiber: 7 grams
Net Carbs: 11 grams


Now... let's go to that awesome "E" recipe, this can be a great lunch or even dinner... it is YUMMY! I usually cook it on the stove top but it can also be just thrown into the crockpot all together! It freezes well!

Turkey Bean Soup! - THM - E -

This I made with only cannellini beans and prepared on the stove top.

Ingredients

  • 1/ 1/2 - 2 pounds lean ground turkey (can use ground venison too)
  • ½ cup diced white onion, or more if desired
  • 1/2 cup chopped fresh cilantro (you could use parsley, I prefer cilantro)
  • 2 tsp. chili powder (optional)
  • 1 1/2 tsp. of cumin
  • 1 Tbls. garlic powder (or minced garlic)
  • 15-ounce can cannellini beans*  (You can use all this variety of beans or just your favorite kind)
  • 15-ounce can kidney beans* 
  • 15-ounce can black beans*
  • 15-ounce can pinto beans*
  • 4 cups chopped zucchini
  • 28-oz can crushed tomatoes (I use Original Ro-Tel Tomatoes for more flavor) - pureed in your blender -
  • 2 tsp. sea salt (or more to taste)
* Note: Make sure your canned beans HAVE NO SUGAR ADDED. 

Directions (for stove top)

  1. Brown the turkey (or venison) meat in a skillet and drain (salt lightly).
  2. If cooking on the stove top, (on medium-high heat) using a very large pot add the meat, onion, cilantro, chili powder, cumin and garlic, stir until onion is slightly softened.
  3. Open and partially drain all 4 cans of beans; I leave about half the liquid in each can for the soup to have more liquid. Add the beans, and tomatoes to the large pot. Stir to incorporate.  Keep the heat on medium high until it starts bubbling. Turn the heat to low to simmer (covered with a lid, slightly open) for about 40 minutes .
  4. Stir and taste occasionally, adjusting seasonings as needed. Add the zucchini and simmer for 15 more minutes (covered). Add the salt just before serving to best preserve its nutrients.
Directions (for slow cooker)

  1. Brown the turkey (or venison) meat in a skillet and drain.
  2. Turn your slow cooker to high setting. Add the meat, onion, cilantro, chili powder, cumin and garlic the pot. Stir, cover and set aside.
  3. Open and partially drain all 4 cans of beans (leave some liquid, about 1/2 of each can for the soup). Add the beans, zucchini, and tomatoes to the cooker. Stir well.  Keep the heat set on high for 4 to 5 hours or adjust heat to low and simmer for 6 to 8 hours.
  4. Stir and taste occasionally, adjusting seasonings as needed. Add the salt just before serving to best preserve its nutrients.
Sprinkle some extra fresh chopped cilantro when you serve. If you can handle the heat add some crushed red pepper flakes too! Optionally top with a dollop of plain 0% greek yogurt if desired or top with cheddar cheese for a crossover (crossovers are great but not weight loss inducing).



Please let me know if you try this recipe and how you liked it! I hope you and your family enjoy it as much as we do.


© Paloma K.

  Disclaimer: Some links in this post may be affiliate links, this means that you pay the same price, but I also receive a very small compensation. I recommend products I have tried and love.

3 comments:

Maria's Close to my Heart Paper Trail. said...

I am making this soup tonight, I added a cup of tomato puree plus a 28 oz can of crushed tomatoes, because i had parcial can, how ever now it smells very tomato-eee. so I added a cup of quenua, hope i didn't screw up the meal, still "E"? And it is a big pot full so I will be putting some in jars and seal . since I live alone , I do love my beans..

Paloma said...

Yes, definitely still an e, I hope you enjoy it. Let me know how it was with all those changes.

Sara Dee said...

I am adding this to my menu plan! Thanks for sharing!