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.
- Suitable for diets:
- Dairy-Free
- High-Fiber
- High-Protein
Servings: cups
Why Diabetes Friendly?
- Lean Protein Source: The use of lean ground turkey helps reduce saturated fat while providing high-quality protein that supports blood sugar balance.
- High in Fibre: Vegetables like sweet potato, mixed veggies, and tomatoes add fibre, which slows glucose absorption and prevents blood sugar spikes.
- No Added Sugars: There are no sweeteners or refined carbs in this recipe, helping to maintain stable blood glucose levels.
- Low Glycemic Carbs: Sweet potatoes, when used in moderation and diced small, offer complex carbs that digest slowly.
- Balanced Meal: Combines protein, healthy fats (optional olive oil), and fibre-rich veggies for a filling, blood sugar-friendly dish.
- Sodium-Conscious: Uses no-salt-added broth and tomatoes, with limited added salt and low-sodium soy sauce, making it heart-healthy and diabetes-appropriate.
Advertisement
Equipment
- Large soup pot or Dutch oven
Ingredients
- ground turkey (lean) 1 lb
- onion (finely diced) 1 medium
- garlic (minced) 3 cloves
- tomato paste 1 tbsp
- soy sauce (low-sodium ) ½ tsp
- bay leaf 1
- smoked paprika 1 tsp
- Italian seasoning 1 tsp
- garlic powder ½ tsp
- onion powder ½ tsp
- black pepper (plus more to taste) ¼ tsp
- beef broth (low-sodium) 4 cups
- tomatoes (diced, canned, no salt added) 14.5 oz
- sweet potato (peeled and diced very small) ¾ cup
- mixed vegetables (frozen ) 3 cups
- mushrooms (chopped ) 1 cups
- red wine vinegar (to finish) 2 tsp
- salt ½
Advertisement
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.
Advertisement
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
Advertisement
Notes
- Serving Note: For a full meal portion, serve 1½ to 2 cups per person.
FAQ
- Can I use ground beef instead of turkey?
Yes, but choose extra lean beef (90% lean or higher) to keep it heart-healthy and diabetes-friendly. - Is this soup low in carbs?
It’s moderate in carbs due to sweet potatoes but high in fibre, which helps with blood sugar balance. - Can I freeze this soup?
Absolutely! Let it cool, then portion into containers and freeze for up to 2–3 months. - What can I use instead of soy sauce for soy-free diets?
Try coconut aminos or a low-sodium mushroom broth concentrate for a similar umami flavor. - How do I make this vegetarian or vegan?
Replace the ground turkey with lentils or a plant-based ground meat, and use low-sodium vegetable broth. - Is it OK to leave out the vinegar?
Yes, but it adds a nice brightness. You can also use lemon juice as a substitute. - What makes this soup “low-sodium”?
It uses no-salt-added broth and tomatoes, minimal salt, and a small amount of low-sodium soy sauce to control total sodium content.
Advertisement
Nutrition
Per serving
Calories: 119.3kcal
Carbohydrates: 13.4g
Fiber: 3.5g
Sugar: 2.4g
Fat: 1.4g
Saturated Fat: 0.3g
Trans Fat: 0.01g
Protein: 15.3g
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.
Leave a Reply
You must be logged in to post a comment.