A Taste of NHBP: Turkey Veggie Soup and the DASH Diet

Dec 1, 2020 | Blog, Nutrition

Hearty Turkey and Vegetable Soup

Prep Time 10 mins
Cook Time 30 mins
Course Soup
Servings 2
Calories 208 kcal

Ingredients
  

  • 1 tbsp olive oil
  • 5 medium carrots chopped
  • 5 celery stalks diced
  • 1 medium onion chopped
  • cup quick-cooking barley
  • 4 cups reduced-sodium chicken broth
  • 2 cups water
  • 1 bay leaf
  • 1 cup frozen corn
  • 2 cups cooked turkey breast
  • 2 cups fresh spinach
  • ½ tsp black pepper

Instructions
 

  • In a large saucepan, heat olive oil over medium-high heat.
  • Add carrots, celery and onion. Cook and stir until vegetables are crisp-tender, for about 4 to 5 minutes.
  • Stir in broth, water, barley, and bay leaf, and bring to a boil.
  • Reduce heat. Simmer, covered, until carrots and barley are tender, for about 10 to 15 minutes.
  • Stir in turkey, spinach, corn, and pepper to heat through. Remove bay leaf before serving. Enjoy!
Keyword Hearty, Soup

NUTRITION NOTES

DASH-ing All the Way!

One of the most researched and recommended diets is the DASH diet, which stands for Dietary Approaches to Stop Hypertension. This diet focuses on general healthy eating habits to lower blood pressure. The DASH diet prioritizes nutrients such as potassium, magnesium, calcium, fiber and protein. This diet meets those nutrient goals by encouraging the consumption of whole grains, fruits, vegetables, beans, nuts and fish. The DASH diet has also been shown to lower inflammation in the body and decrease LDL, or unhealthy cholesterol levels. The following is an example of what a daily DASH diet might look like:

Breakfast Oatmeal with peanut butter, banana and an 8-ounce glass of skim milk.
LunchSouthwest salad: spinach and romaine mix, black beans, corn, tomatoes, avocado, low-fat shredded cheese and cilantro lime vinaigrette. Apple on the side.
DinnerBaked lemon pepper salmon, roasted broccoli and potatoes.
SnackLow-fat flavored Greek yogurt and blueberries.

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