Turmeric Turkey (or Lentil) Stew
Soups season in full swing.
This is one of my newest soup creations, I loved it so much I wanted to share it with all of you.
I love throwing a batch of soup into my meal prep cooking sesh. Each Sunday (or whatever night I am organized) as I prepare dinner I will put on a pot of soup while making dinner. One of my favourite things about soup is your basically throwing stuff in a pot and it cooks itself. Often you can sub in whatever vegetables or spices you have on hand making it that much easier to whip up. In our home we individually portion our soups for easy grab and go lunches, this saves us so much money by eliminating take-out and picking up prepared food.
I love this soup for it’s warming effect created by all the spices, one of my favourite spice is Turmeric I add it to everything and here is why.
Turmeric is one of the popular spices right now, it has a peppery flavour and adds a unique kick to food. It has anti-inflammatory benefits thus helping reduce inflammation in the body. This super spice is loaded with essential vitamins & minerals such as Vitamin C, E, K, calcium, potassium, magnesium and zinc, fibre. Some research suggests that turmeric can even help with gas and bloating, joint pain and skin conditions. Curcumin is a compound that is found in turmeric, it is the substance that in the spice that gives it all of it’s health benefits. To improve the bioavailability (absorption rate) of curcumin you should consume it with black pepper. Piperine allows our bodies to absorb curcumin at a much higher rate.
After you consider all the benefits of this awesome spice, and seeing all the veggies and lean protein in this soup it’s a no-brainer that you will love this new recipe. It’s healthy, easy to make and SO delicious. So soup on my friends!
Turmeric Turkey (or Lentil) Stew
1 tablespoon coconut oil or avocado oil
½ yellow onion, diced
2 cloves garlic, minced
1 lbs. grass-fed lean ground turkey or chicken (or 1 ¼ cup uncooked lentils)
2 carrots, peeled and chopped
2 stalks celery, chopped
½ cauliflower, chopped into small florets (or 1-2 cups shredded green cabbage)
1 teaspoon ground turmeric (or add up to 1 tablespoon for more health benefits)
2 tablespoons curry powder
½ teaspoon garam masala
1 ½ teaspoons ground cumin
1 teaspoon coriander
salt and pepper to taste
1. In a large pot over medium heat add cooking oil, onions, garlic and lean ground turkey. Cook until turkey is crumbly and brown (no longer pink) and cooked though. If using lentils skip this step, instead just add oil, onion and garlic with veggies below.
2. Add chopped carrots, celery, and cauliflower or shredded green cabbage) and sauté for 2-3 minutes. Add in turmeric, curry powder, cumin and coriander and sauté another minute.
3. Stir in broth and reduce to low heat and simmer for 15-20 minutes. Option to garnish with fresh cilantro or parsley.
Note – variation to add 1 (15 oz.) can of diced tomatoes and add any vegetables you have at home – sweet potato, parsnips, broccoli florets, shredded Brussel sprouts or spinach.
If you make this soup let me know what you think in the comments below. I would love to hear your variations and how you customized this soup for your liking. Get creative and have fun with it.
Happy Meal Prep Monday,