Articles & Recipes

Fiesta Turkey Soup (diabetes-friendly)

February 26, 2019

Zucchini, corn, and the superstar beans are the major sources of fiber in this deliciously healthy, diabetes-friendly recipe. Comfort food at its best.

Ingredients Makes 6 servings

1 tbsp canola oil 15 mL
1 onion, chopped 1
1 small jalapeño pepper, seeded and finely chopped 1
1 zucchini, chopped 1
2 tsp ground cumin 10 mL
1⁄2 tsp ancho chile powder 2 mL
1 lb extra-lean (99% fat-free) ground turkey 500 g

4 cups low-sodium ready-to-use chicken broth 1 L

1 can (14 to 15 oz/398 to 425 mL) no-salt-added diced tomatoes 1
1 can (15 oz/425 mL) no-salt-added black beans, drained and rinsed 1
1 cup frozen corn kernels 250 mL
1⁄2 cup chopped fresh cilantro 125 mL
1⁄2 avocado, chopped 1⁄2
6 tbsp shredded Cheddar cheese 90 mL

Instructions

Prep
  • Prep time: 10 minutes
  • Total time: 50 minutes
  1. In a large saucepan, heat the oil over medium-high heat. Cook the onion and jalapeño pepper, stirring occasionally, for 5 minutes, or until lightly browned. Stir in the zucchini, cumin, and chile powder. Cook, stirring, for 10 minutes, or until the zucchini is lightly browned. Add the turkey and cook, stirring to break up with a spoon, for 5 minutes, or until no longer pink.
  2. Stir in the broth, tomatoes, beans, and corn. Bring to a boil over high heat. Reduce the heat to low and simmer for 20 minutes, or until the liquid has re-duced by one-quarter. Remove from the heat.
  3. Stir in the cilantro. Divide among 6 bowls. Sprinkle each serving with a spoon-ful of avocado and 1 tbsp (15 mL) shredded cheese.

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