by | Dec 6, 2013 | 18 comments

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!)

18 Comments

    • Megan Lyons

      I hope you do enjoy it, Sara!

      Reply
    • Megan Lyons

      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 :).

      Reply
  1. Jillienne @ ChasingRaspberries

    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.

    Reply
    • Megan Lyons

      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!

      Reply
  2. Rachel

    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 🙂

    Reply
    • Megan Lyons

      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!

      Reply
    • Megan Lyons

      Yikes … good luck with busy season, Elise!

      Reply
    • Megan Lyons

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

      Reply
    • Megan Lyons

      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!

      Reply
  3. Michael Anderson

    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

    Reply
    • Megan Lyons

      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!

      Reply

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Hi! I'm Megan Lyons,

the voice behind The Lyons’ Share. I love all things health, wellness, and fitness-related, and I hope to share some of my passion with you. Thanks for stopping by!
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