Turkey Barley Soup
Enjoy a comforting and hearty bowl of Turkey Barley Soup, perfect for managing your diabetes without sacrificing flavour. This low-sodium, high-protein soup is packed with fiber-rich barley and lean turkey, making it an ideal choice for a nutritious meal.
Servings: 8
Calories: 359.6kcal
Ingredients
- 2 tbsp olive oil
- 3 leek white and light green parts, coarsely chopped
- ½ lb mushroom button, sliced
- 2 carrot medium, peeled and coarsely chopped
- ½ cup barley
- 3 cloves garlic minced
- 1 tsp salt
- 2 turkey drumsticks, skinless
- 8 cups chicken broth no-sodium
- 2 tbsp parsley chopped
- ¼-½ tsp pepper or to taste
Instructions
- Heat the olive oil in a large soup pot over medium heat. Add the leeks and sauté until they have softened, 5-7 minutes. Stir in the mushrooms, carrots, barley, garlic and salt and sauté 1 minute longer.2 tbsp olive oil, 3 leek, ½ lb mushroom, 2 carrot, ½ cup barley, 3 cloves garlic, 1 tsp salt
- Add the turkey legs, sauté for a minute or two, add the broth, bring to a boil and reduce the heat to low.2 turkey, 8 cups chicken broth
- Cover and simmer for about 1½ hours until the barley is tender but not mushy.
- Remove the turkey legs. When cool enough to handle, remove the meat from the bones. Shred the meat into bite size pieces and return to the pot. Turn the heat off.
- Stir in the parsley, add the pepper to taste and enjoy!2 tbsp parsley, ¼-½ tsp pepper
Cooking Tips
- Enhancing flavour without salt: Since this recipe uses no-sodium chicken broth, enhance flavours with herbs like parsley, thyme, or rosemary, which do not add sodium.
- Cooking barley perfectly: Ensure the barley is tender but not mushy by checking its texture a few minutes before the end of the cooking time recommended.
- Using leftovers: Turkey legs can be substituted with leftover turkey from other meals, adjusting the cooking time since the meat is already cooked.
Nutrition
Nutrition Facts
Turkey Barley Soup
Amount per Serving
Calories
359.6
% Daily Value*
Fat
16.6
g
26
%
Saturated Fat
4.4
g
28
%
Cholesterol
120.2
mg
40
%
Sodium
506.5
mg
22
%
Potassium
884.3
mg
25
%
Carbohydrates
13.2
g
4
%
Fiber
1.8
g
8
%
Sugar
2.9
g
3
%
Protein
39.7
g
79
%
Vitamin C
7.2
mg
9
%
Vitamin D
0.1
µg
1
%
Calcium
68.8
mg
7
%
Iron
4.5
mg
25
%
Magnesium
54.7
mg
14
%
Zinc
5.8
mg
39
%
* Percent Daily Values are based on a 2000 calorie diet.