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.
- Suitable for diets:
- High-Protein
- Low-Fat
- Low-Sodium
Why Diabetes Friendly?
- Low in sugars and refined carbs: This soup uses barley, which has a low glycemic index compared to white rice or bread, helping to manage blood sugar levels.
- High in fiber: Barley is a good source of fiber, which slows the absorption of sugar, helping to keep blood glucose levels more stable.
- Lean protein source: The use of skinless turkey provides a good amount of protein, which is beneficial for satiety and has minimal impact on blood sugar levels.
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Ingredients
- olive oil 2 tbsp
- leek (white and light green parts, coarsely chopped) 3
- mushroom (button, sliced) ½ lb
- carrot (medium, peeled and coarsely chopped) 2
- barley ½ cup
- garlic (minced) 3 cloves
- salt 1 tsp
- turkey (drumsticks, skinless ) 2
- chicken broth (no-sodium ) 8 cups
- parsley (chopped) 2 tbsp
- pepper (or to taste) ¼-½ tsp
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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.
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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
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FAQ
- Can I use a different type of mushroom in this recipe?
Yes, feel free to substitute button mushrooms with other types like cremini or portobello for different flavours and textures. - Is this soup suitable for freezing?
Yes, this soup freezes well. Cool it completely before freezing and store in airtight containers for up to 3 months. - Can I make this soup vegetarian?
To make a vegetarian version, substitute the turkey with a plant-based protein like tofu or tempeh and use vegetable broth instead of chicken broth. - How can I make this soup if I don't have leeks?
Onions or shallots can be a good substitute for leeks, though they may add a slightly stronger flavour. Adjust the quantity based on your taste preference.
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Nutrition
Per serving
Calories: 359.6kcal
Carbohydrates: 13.2g
Fiber: 1.8g
Sugar: 2.9g
Fat: 16.6g
Saturated Fat: 4.4g
Trans Fat:
Protein: 39.7g
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.
This is a delicious soup. I made it with chicken drumsticks instead of turkey. It’s filling and very flavourful!