Warm up this winter with a bowl of hearty and flavorful soup. Packed with vitamins, minerals, and antioxidants, this low-fat, low-calorie favorite will hit the spot. Roasting the vegetables brings out their natural sweetness, then you can cook the soup in either a slow cooker or on the stove. It also makes great leftovers! Serves four.
- Olive oil spray
- 3 cups butternut squash, cubed
- 1 cup yellow onion, diced
- 1 cup leek, diced
- 1 parsnip, peeled and diced (about ¾ cup)
- 1 medium carrot, peeled and diced (about ¾ cup)
- 3 whole garlic cloves, unpeeled*
- ¼ teaspoon kosher or sea salt
- 1½ cups shredded turkey breast (about 8 ounces, weighed)
- 32 oz. (4 cups) no-salt-added turkey stock or no-salt-added chicken stock
- ¼ tsp. black pepper
- 4 tsp. fresh sage
- 2 tsp. fresh thyme
- 2 tbsp. fresh parsley
*Whole garlic cloves may be replaced with 1 tsp. of minced garlic, found in the produce department of many grocery stores. If using minced garlic, do not roast it. Instead, add it to your slow cooker or pot at the same time as the roasted vegetables.
Slow Cooker Directions
Preheat oven to 375 degrees. Spray a large cookie sheet or baking pan with olive oil spray. Add diced vegetables and garlic cloves. Spray again, then sprinkle with ¼ teaspoon salt. Roast for 30 minutes, stirring twice during roasting. Remove from oven.
Let the ingredients cool a bit, then squeeze garlic cloves from peels (or instead of the cloves, add minced garlic) into slow cooker and add vegetables, turkey, stock, and pepper. Cook on high for four hours, or on low for eight hours. During the last 30 minutes of cooking, add fresh sage, thyme, and parsley.
If you prefer to make the soup on your stovetop rather than in a slow cooker: After roasting the vegetables (see above for directions), let them cool a bit. Then squeeze the garlic cloves from the peels into a big stockpot (or instead of the cloves, add minced garlic). Add vegetables, turkey, stock, and pepper. Bring to a boil, reduce to low, and cook for one hour. Toss in the fresh herbs during the last 10 minutes of cooking.
A serving is 1½ cups. Each serving provides 217 calories, 4 grams fat (1 grams saturated fat, 0 grams trans fat), 45 milligrams cholesterol, 351 milligrams sodium, 24g carbohydrates, 6 grams sugars, 5 grams fiber, 24 grams protein.