Italian Ground Turkey Vegetable Soup Recipe
When the weather cools down or you’re craving something wholesome, nothing hits the spot quite like a bowl of hearty Italian soup. Packed with lean ground turkey, fresh vegetables, and savory Italian herbs, this Italian Ground Turkey Vegetable Soup is both nourishing and satisfying. Unlike heavier cream-based soups, this recipe delivers rich flavor with a light, broth-based base, making it a perfect balance of comfort and nutrition.
The lean turkey provides plenty of protein, while the medley of vegetables adds vibrant color, texture, and health benefits. Whether you’re cooking for your family or meal-prepping for the week, this soup is an easy, one-pot wonder that brings warmth to any table.
Ingredients Needed
Here’s a breakdown of the key ingredients along with approximate calorie counts per serving:
| Ingredient | Amount | Calories |
|---|---|---|
| Ground turkey (lean, 93%) | 1 lb (16 oz) | 640 |
| Olive oil | 1 tbsp | 120 |
| Yellow onion, chopped | 1 medium | 45 |
| Garlic, minced | 3 cloves | 15 |
| Carrots, diced | 2 medium | 50 |
| Celery stalks, diced | 2 medium | 20 |
| Zucchini, diced | 1 medium | 30 |
| Crushed tomatoes (canned) | 1 can (28 oz) | 180 |
| Low-sodium chicken broth | 6 cups | 60 |
| Baby spinach | 2 cups | 15 |
| Italian seasoning | 2 tsp | 10 |
| Salt & black pepper | To taste | 0 |
| Parmesan cheese (optional) | 2 tbsp | 40 |
Step-by-Step Cooking Instructions
- Prepare the base – Heat olive oil in a large soup pot over medium heat. Add the chopped onion and garlic, sautéing until fragrant and softened, about 2–3 minutes.
- Brown the turkey – Add the ground turkey to the pot. Break it apart with a wooden spoon and cook until no longer pink, about 5–6 minutes.
- Add vegetables – Stir in carrots, celery, and zucchini. Cook for another 5 minutes to allow them to slightly soften.
- Build the flavor – Pour in the crushed tomatoes and chicken broth. Stir well to combine, then add Italian seasoning, salt, and pepper.
- Simmer – Bring the soup to a boil, then reduce heat to low. Cover and let it simmer for 25–30 minutes, allowing the flavors to meld together.
- Add greens – Stir in the baby spinach during the last 2–3 minutes of cooking, just until wilted.
- Serve – Ladle the soup into bowls and top with a sprinkle of Parmesan cheese if desired.
Tips for Customizing the Recipe
- Add pasta or rice: For a heartier meal, stir in cooked pasta, rice, or even quinoa.
- Spice it up: Add crushed red pepper flakes for a kick of heat.
- Swap vegetables: Use whatever veggies you have on hand — green beans, bell peppers, or peas all work great.
- Make it creamy: Stir in a splash of heavy cream or half-and-half for a creamier version.
- Low-carb option: Skip the pasta or potatoes and stick with just the turkey and veggies.
Nutritional Information (per serving, approx.)
| Nutrient | Amount |
|---|---|
| Calories | 220 |
| Protein | 23g |
| Carbohydrates | 14g |
| Fat | 8g |
| Fiber | 3g |
| Sugar | 5g |
Serving Suggestions
- Pair this Italian Ground Turkey Vegetable Soup with warm crusty bread or garlic toast for a complete meal.
- Serve it with a side salad topped with balsamic vinaigrette for a lighter option.
- Store leftovers in the fridge for up to 4 days — the flavors actually deepen and taste even better the next day.
- For busy weeknights, make a big batch and freeze portions for an easy meal later.
Italian Ground Turkey Vegetable Soup Recipe
6
servings15
minutes35
minutes220
kcalIngredients
1 lb ground turkey (lean, 93% or higher)
1 tbsp olive oil
1 medium onion, diced
2 carrots, sliced
2 celery stalks, chopped
3 cloves garlic, minced
1 medium zucchini, diced
1 can (14.5 oz) diced tomatoes
4 cups low-sodium chicken broth
1 can (15 oz) cannellini beans, rinsed and drained
2 cups baby spinach (or kale)
1 tsp dried Italian seasoning
1/2 tsp red pepper flakes (optional)
Salt and black pepper, to taste
Directions
- Heat olive oil in a large pot over medium heat. Add ground turkey and cook until browned, breaking it apart with a spoon.
- Stir in onion, carrots, and celery. Cook for 5 minutes, until softened.
- Add garlic and zucchini, cooking for 2–3 minutes until fragrant.
- Pour in diced tomatoes and chicken broth. Stir to combine.
- Add beans, Italian seasoning, and red pepper flakes. Bring soup to a boil.
- Reduce heat and simmer for 20–25 minutes until vegetables are tender.
- Stir in spinach and cook for 2–3 minutes, just until wilted.
- Season with salt and pepper to taste. Serve warm with bread or a side salad.
Recipe Video
Notes
- Make Ahead: This soup tastes even better the next day as the flavors continue to develop. Store in the fridge and reheat before serving.
Freezer-Friendly: Cool completely and freeze in individual portions for up to 3 months. Perfect for meal prep!
FAQs
1. Can I use ground chicken instead of ground turkey?
Yes! Ground chicken works just as well and keeps the soup lean and healthy. You can also use lean ground beef if you prefer a richer flavor.
2. Can I make this soup vegetarian?
Absolutely. Simply omit the ground turkey and add more beans or lentils for protein. Vegetable broth can replace chicken broth for a fully vegetarian version.
3. How long does Italian Ground Turkey Vegetable Soup last in the fridge?
Stored in an airtight container, it will stay fresh for up to 4 days in the refrigerator. Reheat gently on the stovetop or in the microwave.
4. Can I freeze this soup?
Yes! This soup freezes very well. Allow it to cool completely, then store in freezer-safe containers or bags for up to 3 months. Thaw in the fridge overnight before reheating.
5. What vegetables work best in this recipe?
Classic choices include zucchini, carrots, celery, spinach, and tomatoes. However, you can add bell peppers, green beans, or kale depending on what you have on hand.
Conclusion
Italian Ground Turkey Vegetable Soup is the perfect combination of flavor, nutrition, and comfort. With lean protein, loads of vegetables, and classic Italian herbs, it’s a dish you’ll want to make again and again. It’s budget-friendly, customizable, and ideal for meal prep. Whether you’re enjoying it on a chilly evening or packing it for lunch the next day, this recipe is proof that healthy eating can be hearty and delicious.
