Greek Lemon Turkey Soup
Greek Lemon Turkey Soup with carrots, lemon, dill, parsley is such an anti-inflammatory energizing meal! Once you try this easy-to-prepare healthy soup recipe, you’ll surely want to put it on repeat. As you know, with having SIBO for many years, undiagnosed, I always like to include a Low-FODMAP option.
After healing from SIBO I quickly learned after many elimination diets that I felt better on all veggies that were cooked or made into a soup.
I love to nestle up with a big bowl of belly-warming soup and eat it for lunch or dinner, and if this feels good to you, why don’t you make this soup today!
I have been fine-tuning my favorite soups over the years, and my obsession keeps coming every winter here in the NorthEast. This soup is absolutely easy to make + marvelous soup to enjoy.
Whenever I want to feel nice and full but still stick to a mindful healthy meal, soup recipes like this are my savior.
If you’ve made my Chicken Detox Soup or my Stuffed Red Pepper Soup, the concept is similar in this healthy soup recipe.
We’re going big on protein, receiving a decent amount of complex carbohydrates, with the added rice, as well as vitamins and minerals with a boost of antioxidants and natural anti-inflammatory properties, like lemon.
This soup recipe is paleo, Low Fodmap, whole30, macro-friendly and packs a huge nutrient punch.
It also covers all the flavor bases as we’re getting a zesty lemon flavor, with some dill and parsley.
I recently made a few other soups, which I’m going to list some of the favorites from readers like you, so you have options for next week’s lunch or dinner!
More Soup Recipes:
Soup with Benefits:
This soup is loaded with anti-inflammatory whole foods: lemon, leeks, garlic, carrots and chopped parsley with a side of dill which contain compounds that help lower inflammation.
Pack a punch with the hefty protein mixture, as well as a decent amount of fiber and complex carbohydrates.
Not to mention, this soup is remarkably filling! Protein is one of the most satiating foods you can eat, which makes it a powerhouse when we’re trying to be mindful of our calorie intake but still feel satisfied.
Why I Like to Make My Own Bone Broth:
Homemade bone broths especially are thought to contain nutrients that are healthy for gut flora and the intestinal lining. Bone broth contains more vitamins, minerals, amino acids and other vital health-promoting nutrients per serving than soup stock. For example, bone broth contains chondroitin and glucosamine, both of which are critical for curbing inflammation and joint pain.
Ingredients for Greek Lemon Turkey Soup:
Avocado Oil: Used to sauté the leeks and garlic, avocado oil is a high-temperature cooking oil that is neutral in flavor and has a high smoke point.
Leeks & Garlic: Leeks and garlic are always great staples in soup to add a generous amount of flavor. Go big on the leek and garlic if you want a soup that tastes incredibly decident!
If you follow a low-FODMAP diet, you can simply use the green parts only of the leek and omit the garlic and add more lemon juice.
Ground Turkey: The protein portion of the recipe. Lean ground turkey adds protein to the soup without adding excess saturated fat. I use Plainville Turkey 93% lean ground turkey, which I buy from Whole Foods.
You can also use 2 chicken breasts or one pound of boneless skinless chicken breasts if you prefer chicken to ground turkey.
Lemon: Lemons are an excellent source of vitamin C and flavonoids, which are antioxidants. Antioxidants help remove free radicals that can damage cells from the body. These nutrients can help prevent diseases and boost health and wellbeing.
Egg Yolk: Egg yolks contain vitamins A, D, E and K along with omega-3 fats. Compared to the whites, egg yolks are also rich in folate and vitamin B12.
Parsley & Dill: Dill is packed with flavonoids, which have been shown to help reduce the risk of heart disease and stroke. But that's not the only reason dill is thought to improve heart health. Research on animals shows that dill can also reduce LDL cholesterol levels.
Parsley is a powerful natural diuretic and can help reduce bloating and blood pressure. Parsley is loaded with vitamin K, which has been linked to bone health. The vitamin supports bone growth and bone mineral density.
Jasmine Rice: I picked this rice because it’s low fodmap, and it’s considered a whole grain food that provides a number of nutrients that are lacking in more refined varieties. It's rich in selenium and manganese, which promote overall health.
Sea Salt & Pepper: In order to achieve that cohesive flavor, sea salt and pepper are key ingredients in enhancing all the flavors!
Now that we know everything there is to know about the superfood ingredients in this soup, let’s make it!
How to Make Greek Lemon Turkey Soup:
Heat the avocado oil in a large thick-bottomed pot (I use my Dutch oven) over medium-high heat and add the chopped leek. Sauté the leek, stirring occasionally, until it has softened, about 5 minutes. You can also prep the rice at this time and follow the rice package directions.
Once the leeks are soft, add in the carrots and cook on low-medium for 2 minutes.
Scoot the onion off to the side of the pot and add the ground turkey meat. Allow the turkey to brown for 2 to 3 minutes before flipping it to the other side and allowing it to brown another 1 to 2 minutes. Use a spatula to break up the turkey meat into bite-sized pieces.
Add the sea salt, black pepper, dill, fresh parsley and stir well.
Pour in the freshly squeezed lemon juice and chicken broth. Cover the pot and bring the soup to a full boil. Once boiling, reduce the heat to low and allow the soup to simmer for 10 minutes, or until the carrot has fully cooked through.
Add the 2 eggs yolks to a medium-sized bowl. Remove 1 cup broth from the soup, and 1 tbsp at a time, slowly whisk the soup broth to the egg yolks, whisking the eggs the entire time. This is called tempering the eggs, and it allows them to be added to the soup without scrambling them. Once tempered, add the egg and broth mixture to the soup.
Stir in the cooked rice and taste soup for flavor, and add more sea salt and/or lemon juice to taste. Garnish with fresh chopped parsley.
That’s it! This soup is done in less than 40 minutes! This is your healthy ticket to a well-balanced meal! Make it in bulk for a meal prep recipe to enjoy throughout the week and keep it on repeat. Yum!
INGREDIENTS
2 Tablespoons of avocado oil
1 pound of ground turkey, or 1 pound chicken breast
1 leek, green parts only (you could also do a medium onion, diced)
4-5 medium carrots, diced
3 garlic cloves, minced
7 cups chicken bone broth or make homemade here
1 1/2 teaspoon Redmond salt
1 teaspoon pepper
2 egg yolks
1 teaspoon dill
1/3 cup chopped fresh parsley
2 lemons freshly squeezed into juice
1/2-1 cup white rice (for a more substantial soup, use 1 cup)
Instructions:
Heat the avocado oil in a large thick-bottomed pot (I use my Dutch oven) over medium-high heat and add the chopped leek. Sauté the leek, stirring occasionally, until it has softened, about 5 minutes. You can also prep the rice at this time and follow the rice package directions.
Once the leeks are soft, add in the carrots and cook on low-medium for 2 minutes.
Scoot the onion off to the side of the pot and add the ground turkey meat. Allow the turkey to brown for 2 to 3 minutes before flipping it to the other side and allowing it to brown another 1 to 2 minutes. Use a spatula to break up the turkey meat into bite-sized pieces.
Add the sea salt, black pepper, dill, fresh parsley and stir well.
Pour in the freshly squeezed lemon juice and chicken broth. Cover the pot and bring the soup to a full boil. Once boiling, reduce the heat to low and allow the soup to simmer for 10 minutes, or until the carrot has fully cooked through.
Add the 2 eggs yolks to a medium-sized bowl. Remove 1 cup broth from the soup, and 1 tbsp at a time, slowly whisk the soup broth to the egg yolks, whisking the eggs the entire time. This is called tempering the eggs, and it allows them to be added to the soup without scrambling them. Once tempered, add the egg and broth mixture to the soup.
Stir in the cooked rice (follow package directions) and taste soup for flavor, and add more sea salt and/or lemon juice to taste. Garnish with fresh chopped parsley.
That’s it! This soup is done in less than 40 minutes! This is your healthy ticket to a well-balanced meal! Make it in bulk for a meal prep recipe to enjoy throughout the week and keep it on repeat. Yum!
