Ground Turkey and Barley Soup
Ingredients For My Replenishing Soup.
Bowl Of Replenishing Soup.
The Reason For This Recipe.
I had started writing a hub on sodium, but I was feeling wretched, aches and chills from head to toe. I kept trying to write then I'll fall asleep at my desk, in the evening waves of nausea and diarrhea consumed me.
Kept me up all night until my stomach hit empty when the nausea came again it just hurt. I knew that I had to let it pass, so it was just water for a couple of days.
So, nothing to eat on Saturday, Saturday night, Sunday all day, well, you know how it is with the flu. Around 2:00 am on Monday it stopped.
Now I'm hungry, hungry, hungry.
So here is the soup I usually make after an illness:-
Nutrition and Fiber
- 1 cup of pot barley
- 1 lb ground turkey
- 1 cup of chopped spinach
- 1/2 cup of chopped swiss chard
- 1/2 cup of chopped kale
- 1/2 cup of chopped bok choy
- 2 large collard leaves, chopped
- 2 cups of sweet potatoes, diced 1/2 ins.
- 3 medium sized carrots, diced 1/2 ins.
- 1 stalk celery, diced
- 1/2 of a large onion, diced
- 3 cloves garlic, whole, smush when cooked
- 4 green onions, chopped
- 2 small hot peppers, smush when cooked
- 1 (28 ozs) tin of diced tomatoes
- 1 tsp salt
- 1 large bay leaf
- 2 chicken boullion
- 1 1/2 tsp ground black pepper
- 1 tbsp olive oil
- 6 cups of water
- 1 tsp paprika
- 1 cup of broccoli florets, optional
- 1 large tomato, diced, optional
- 1/2 cup of zucchini, optional
- 1/2 cup of snapped green beans, optional
My Replenishing Soup
My Replenishing Soup
Here Is How I Put It Together.
- Place pot with water to heat then wash barley, place it in the hot water, add salt, cover pot, partially and allow to boil for twenty minutes to half an hour.
- While barley is cooking, you place the ground turkey in a skillet and allow to get brown, stirring occasionally. When it is no longer raw, set it aside. You have chopping and dicing to do.
- Wash and chop green veggies and set aside. Keep spinach separate
- Wash, peel and dice sweet potatoes and carrots and zucchini and set aside
- Turn you attention to the barley, often, to make sure it doesn't boil over. Wash and dice onion and green onions. Peel garlic Wash peppers.
- Once the barley is almost cooked. In a skillet, heat olive oil. Do not let it smoke. You saute the onions, garlic,peppers,green onions and celery together until fragrant. Do not allow it to get brown. It gets bitter.
- Add diced tomatoes and cooked for 2 minutes, stirring occasionally.
- Add swiss chard, kale and bok choy, green beans and stir to mix, then add to barley let cook for about 7 minutes. Add the remaining ingredients, except the spinach, and let simmer for another twenty minutes.
- Add the spinach in last so it doesn't get overcooked. It will steam in the covered pot after you turned the stove off and let it sit.
|Serving size: 1 cup|
|Calories from Fat||18|
|% Daily Value *|
|Fat 2 g||3%|
|Saturated fat 1 g||5%|
|Unsaturated fat 2 g|
|Carbohydrates 21 g||7%|
|Sugar 2 g|
|Fiber 5 g||20%|
|Protein 16 g||32%|
|Cholesterol 27 mg||9%|
|Sodium 231 mg||10%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Options - This Recipe Can Be Altered To Your Specification.
i find that I have more fun making a meal when there are options. So, here are some options that I have used :-
- Use frozen mix vegetables instead of all the chopping and dicing. I sure that you can find suitable mixes in your grocer's freezer.
- As with my other recipe, omit the hot pepper, if you don't use hot peppers.
- Use an amount of black pepper that you are comfortable with.
- Check the salt content. If you would like a bit more salt, just add it to the portion that you are eating. Do not add to the pot.The salt content goes up when the soup has been sitting for a while.
- You can use less vegetables and spices initially, and if you have to reheat the left over soup, just sauté some of your favourite veggies and spices and add some of the soup to it.
- If you happen to overcook the veggies, you can add a tomato to boost the flavor.
- I also add 1 tbsp shelled hemp seeds or Chia seeds or milled flax for a more potent nutritious punch.
So here is the breakdown of ingredients -
- Pot Barley has a low calorie, high fiber content. There are two types of barley on the market, pot barley, aka scotch barley or hulled barley, this means that only the inedible outer hull is removed and it's bran and germ is left intact on the grain. It is considered a nutritious whole grain and should not be mistaken for pearl barley, which is the polished, strip bare form of barley that has been processed further to remove the bran and is the less nutritious of the two. Along with it's high fiber content pot barley is packed with vitamins and minerals that is essential in growth and repair in our cells.These include niacin (Vitamin B3), thiamine (Vitamin B1), iron, selenium, magnesium, copper, etc.
- Spinach, provides us with an abundance of phyto-nutrients that helps prevent disease and keep our body working properly. Spinach leaves are an excellent source of Vitamins K, A, C and other vitamins and antioxidants, which acts as protection against oxygen-derived free radicals that causes damage to cellular membranes.
- Ground Turkey is low in calories and high in protein. It also, contributes to our daily requirements for B-complex vitamins and selenium, which is a trace mineral that supports immunity and protects our body against cellular damage. I used it in this recipe, as opposed to cubed turkey, so it is easier to digest.
- Kale is a nutritional powerhouse of vitamins, minerals and other antioxidants and compounds that helps fight cancer and promotes eye health. Please be sure to allow same cooking time as sweet potatoes,it has to be completely cooked.
- Collard greens contains a good amount of soluble and insoluble fibers that helps to lower LDL cholesterol levels. Collard greens are an excellent source of Vitamin A that is required for maintaining healthy mucus membrane and skin. Please allow to cook completely.
- Swiss chard is also another power house of Vitamins K, A and C and also a flavenoid, that is specific to the chard leaves, that regulates blood sugar. Please allow to cook completely.
- Note: Allow kale, collard greens and swiss chard more cooking time all the other vegetables in this recipe as they are cruciferous vegetables and would need more cooking time.
- Bay Leaves, this is a spice that is a good source of minerals like Potassium, which is an important component of cell and body fluids that helps control heart rate and blood pressure.
- Sweet potato contains no saturated fats or cholesterol. It is a rich source of dietary fiber, anti-oxidants, minerals and B vitamins. Our body requires these essential vitamins from external sources to replenish.