Quick & Healthy Crockpot Turkey Vegetable Soup

For today’s Foodie Friday, I’ve got a perfect recipe for you because it’s sure getting chilly across the US!!  Dallas is currently in the middle of an ice storm, and while I actually kind of enjoy the cold weather, I’m crossing my fingers that it doesn’t mess up my travel plans because I’m supposed to fly home tonight! Quick and Healthy Turkey Vegetable Chili 2

Anyway, back to the soup.  I love soup all year round, but especially when the temperatures start dipping, there’s nothing more comforting than a big bowl of hearty and comforting soup.  It’s filling, delicious, and an easy way to cram in nutrition-packed ingredients.  If there’s something I love more than soup in general, it’s soup that is ridiculously easy to make, makes the house smell delicious, and freezes well so I have something healthy to defrost if I don’t have time to cook.  This soup is all of those things!

You’ll see the recipe below, but it’s very adaptable.  Honestly, I make this same “recipe” over and over again, using whatever veggies I happen to have on hand, and it works out just fine every time.  So if you don’t have these exact ingredients, feel free to make substitutions!  I often add kale, mushrooms (if Kevin isn’t eating it!), or green beans, and swap out the black beans for other types of beans.  I mix in different spices if I’m feeling adventurous, or even toss in some quinoa, barley, or other whole grain!  Let me know what substitutions you make!

Quick-and-Healthy-Turkey-Vegetable-Chili-1024x677

Quick and Healthy Crockpot Turkey Vegetable Soup

Serves 5 (if you’re serving along with toppings and/ or a side; will serve fewer if this is the only thing you’re having!)

For a vegetarian version, double or triple the beans, and use vegetable broth instead of chicken broth.

Ingredients turkey chili ingredients

  • 10.5 ounces 99% lean ground turkey (use as much as you want; this is the amount I had left after removing a portion from the package to make Kevin a turkey burger!)
  • 1 can diced tomatoes (14.5 ounces)
  • 1/2 cup salsa
  • 1/2 cup corn kernels (I used frozen)
  • 1 zucchini, chopped
  • 1/2 yellow squash, chopped (because that’s all I had left!)
  • 2 large stalks of celery, diced
  • 6-10 baby carrots, chopped (or 1 large carrot)
  • 1 onion, diced
  • 1 cup black beans, rinsed and drained
  • 1/4 tsp chili powder
  • 1/4 tsp salt
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 2 cups low-sodium chicken broth
  • 1 cup water

Instructions

Take a deep breath, this is going to be hard ;).

  1. Spray a crockpot with olive oil or cooking spray.
  2. Chop all your vegetables. chopped veggies
  3. Add all ingredients (besides water and broth) to the crockpot. veggies in crockpot
  4. Pour water and broth on top of all ingredients, allowing the spices to get mixed into the dish. adding broth
  5. Give it a good stir. stirring ingredients
  6. Set your crockpot for 7.5 hours on low … and forget it!  I usually stir once throughout the cooking process, but you really don’t have to.  You shouldn’t stir TOO much, because it allows a ton of heat to escape from the crockpot.  (If you don’t have a crockpot, brown the turkey first in a frying pan, then add all ingredients to a large pot, bring to a boil, and simmer for 30 minutes or so – the longer the better!). cooking time
  7. Ladle into bowls and add toppings of choice (I chose nutritional yeast and avocado, but I imagine cheese, cilantro, Greek yogurt, sour cream, or tortilla chips would be great).  Enjoy! Quick and Healthy Turkey Vegetable Chili

If made according to these instructions (for 5 servings pre-toppings), each serving will contain 174 calories, 3g fat, 21g carbs, and 17g protein.

P.S. – Have you entered my ENERGYbits giveaway from yesterday?

So tell me in the comments … What food to you crave when it gets cold?  Do you have any recipes that you adapt every time, based on the ingredients you have on hand?  (Feel free to link to your recipe if you choose!)

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19 Comments

  1. Sara @ LovingOnTheRun on December 6, 2013 at 8:50 am

    Megan this looks delicious! I think I will have to add this to next weeks meal because it looks like something both Wes and I would enjoy!

    I hope you have a great weekend!
    Sara @ LovingOnTheRun recently posted…Five Things Friday – 12/6/2013 (Christmas Edition)My Profile

  2. Danielle @ LabelsAreForTinCans on December 6, 2013 at 8:51 am

    Looks delicious! I really NEED to get a crockpot. So easy to throw some ingredients in and come up with a delicious meal!

    I have been craving anything warm 🙂 Soups, stews, hearty things. But weirdly I’ve also been enjoying smoothies too! Haha
    Danielle @ LabelsAreForTinCans recently posted…Food Lately: My New Favourite (Grain-Free) Breakfast + Sloppy Joe’sMy Profile

    • Megan Lyons on December 8, 2013 at 10:10 pm

      Danielle, I hope you get a crockpot! They’re a great investment, and you can get some great deals out there. I don’t have a “nice” one, but it totally does the trick and I adore it! Hey, I like smoothies all year round, too :).

  3. Davida @ The Healthy Maven on December 6, 2013 at 10:40 am

    If I didn’t already have enough turkey soup in my fridge to feed the entire Duggar family and then some I would be all over this! Looks delish 🙂
    Davida @ The Healthy Maven recently posted…{Guest Post} Fight Holiday Weight Gain with FriendsMy Profile

  4. Jillienne @ ChasingRaspberries on December 6, 2013 at 12:16 pm

    Brrr… I do not envy the ice storm. I hope you have a safe flight!

    This recipe looks delish! I can’t wait to make it for the hubs. He loves anything that resembles tortilla soup.

    • Megan Lyons on December 8, 2013 at 10:11 pm

      Thanks, Jillienne! The flight was fine both on Friday night and tonight – ice can’t stop me! (Although I kinda wish it would have kept me in Dallas, haha!). Kevin also loves anything resembling tortilla soup – he always crumbles tortilla chips on top of my soups and adds cheese and avocado. Hey, whatever works!

  5. Rachel on December 6, 2013 at 10:16 pm

    So delicious! I actually JUST got my first crockpot and today happened to be a snow day here in Oregon so your post was perfect timing! I hope you got home safely and on time 🙂

    • Megan Lyons on December 8, 2013 at 10:12 pm

      Hi Rachel!!! Would love to hear what you’re doing in Oregon! You’ll love your crockpot. Yep – flight was no problem (both Friday and tonight) – thanks for asking!

  6. Elise @ 9toFit.com on December 6, 2013 at 10:27 pm

    With my busy season at work coming up, my life will seriously be all quick and healthy crockpot recipes so this is perfect!
    Elise @ 9toFit.com recently posted…Feature Friday & Healthy Mexican Hot ChocolateMy Profile

    • Megan Lyons on December 8, 2013 at 10:12 pm

      Yikes … good luck with busy season, Elise!

  7. GiGi Eats Celebrities on December 6, 2013 at 11:06 pm

    WHAT A CROCK…. OF AWESOMENESS!!!!!!! 😀
    GiGi Eats Celebrities recently posted…Evil Weight Gain Doesn’t Stand a Chance!My Profile

    • Megan Lyons on December 8, 2013 at 10:13 pm

      Haha, I don’t know where you come up with this stuff, Gigi!

  8. Arman @ thebigmansworldman on December 7, 2013 at 3:08 am

    Yum! Megan- this looks so good- I’ve NEVER had salsa in a soup before- what a creative idea with a Mexican twist!

    For me something that is adaptable is various protein patties (still owe you the chicken one!) but also various meatball variations. Boring, but it works!
    Arman @ thebigmansworldman recently posted…Off the cuff Fridays 6/12- Aussie ‘Lamington’ PancakesMy Profile

    • Megan Lyons on December 8, 2013 at 10:13 pm

      You should try dumping in salsa, Arman! Great way to add a ton of flavor easily. I love the curried tuna patties on your blog, so I’m sure I’d like your other ones, too … not boring to me!

  9. Michael Anderson on December 7, 2013 at 9:51 pm

    Thanks for following up with this recipe! And I love the flowers in the ingredient shot!

    Crazy weather for Texas – I have friends close to San Antonio and my wife’s sister is in Beaumont, and they are seeing some really unexpected weather. I mean, for us it is normal, but not in Texas!

    My recipe for chicken / turkey soup is similar – I like to mix in fire roasted diced tomatoes along with the standard diced tomatoes. Gives a nice added flavor layer and a bit of spice (but not too much).

    Hope your travel went well!
    Michael Anderson recently posted…Try ‘Intentional Eating’ This Holiday SeasonMy Profile

    • Megan Lyons on December 8, 2013 at 10:14 pm

      Kevin spoils me with flowers if I’m going to be home for a few days – they make me so happy! Yes, the weather has been crazy! Can’t believe how icy it STILL is in Dallas … and people down here just don’t know how to handle it, so driving is especially scary. Fire roasted tomatoes are a great idea – thanks!

  10. Warm-Me-Up Chicken Quinoa Soup on July 11, 2014 at 1:14 am

    […] crockpot versions I’ve already shared- my Chicken “Noodle” Vegetable Soup and my Quick & Healthy Turkey Vegetable Soup), but today I have one more for you.  This one has a secret ingredient that you probably […]

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