One-Pot Hamburger Soup with Turkey
This Diabetes-Friendly Hamburger Soup is a hearty, one-pot meal made with lean ground turkey and fibre-rich vegetables. It's perfect for high-protein, heart-healthy, and diabetes-friendly eating without sacrificing flavour.
Servings: 10 cups
Calories: 119.3kcal
Ingredients
- 1 lb ground turkey lean
- 1 medium onion finely diced
- 3 cloves garlic minced
- 1 tbsp tomato paste
- ½ tsp soy sauce low-sodium
- 1 bay leaf
- 1 tsp smoked paprika
- 1 tsp Italian seasoning
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp black pepper plus more to taste
- 4 cups beef broth low-sodium
- 14.5 oz tomatoes diced, canned, no salt added
- ¾ cup sweet potato peeled and diced very small
- 3 cups mixed vegetables frozen
- 1 cups mushrooms chopped
- 2 tsp red wine vinegar to finish
- ½ salt
Notes
- Serving Note: For a full meal portion, serve 1½ to 2 cups per person.
Equipment
- Large soup pot or Dutch oven
Instructions
- In a large pot over medium heat, add the ground turkey and diced onion. Cook, breaking up the turkey, until no longer pink. Continue cooking 8–10 minutes, allowing the onion to soften and lightly caramelize.1 lb ground turkey, 1 medium onion
- Add the garlic and cook 30 seconds, just until fragrant.3 cloves garlic
- Stir in the tomato paste, soy sauce, bay leaf, smoked paprika, Italian seasoning, garlic powder, onion powder, and black pepper. Cook 1–2 minutes, stirring, until the tomato paste darkens slightly and the spices bloom.1 tbsp tomato paste, ½ tsp soy sauce, 1 bay leaf, 1 tsp smoked paprika, 1 tsp Italian seasoning, ½ tsp garlic powder, ½ tsp onion powder, ¼ tsp black pepper
- Add the beef broth, diced tomatoes, sweet potato, and mushrooms (if using). Bring to a boil.4 cups beef broth, 14.5 oz tomatoes, ¾ cup sweet potato, 1 cups mushrooms
- Reduce heat and simmer for 10 minutes. Add the frozen vegetables and continue simmering another 10–15 minutes, until the sweet potato is tender.3 cups mixed vegetables
- Remove the bay leaf. Stir in red wine vinegar and salt. Taste and adjust seasoning, if needed.2 tsp red wine vinegar, ½ salt
Cooking Tips
- Dice Smart: Cut sweet potatoes very small so they cook quickly and evenly.
- Flavour Boost: Caramelizing onions before adding broth adds natural sweetness without sugar.
- Use Optional Mushrooms: They deepen the umami flavour and add texture—highly recommended for flavour and nutrition.
- Don’t Overcook Veggies: Add frozen vegetables later in the cooking process to keep their texture and colour.
- Brighten at the End: A splash of red wine vinegar or lemon juice at the end enhances flavour without added sodium.
- Creamy Without Cream: Mash a few cooked sweet potatoes into the broth to thicken the soup naturally, with no dairy.
- Plan for Leftovers: This soup tastes even better the next day as the flavours meld—great for meal prep.
Nutrition
Nutrition Facts
One-Pot Hamburger Soup with Turkey
Serving Size
1 cup
Amount per Serving
Calories
119.3
% Daily Value*
Fat
1.4
g
2
%
Saturated Fat
0.3
g
2
%
Trans Fat
0.01
g
Cholesterol
24.9
mg
8
%
Sodium
255.5
mg
11
%
Potassium
650.9
mg
19
%
Carbohydrates
13.4
g
4
%
Fiber
3.5
g
15
%
Sugar
2.4
g
3
%
Protein
15.3
g
31
%
Vitamin C
13.2
mg
16
%
Vitamin D
0.2
µg
1
%
Calcium
31.7
mg
3
%
Iron
1.3
mg
7
%
Magnesium
37.6
mg
9
%
Zinc
1.3
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.