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Ground Turkey and Barley Soup

Updated on January 13, 2015

Ingredients For My Replenishing Soup.

Fresh ingredients are always the doorway to happy healthy soup making.
Fresh ingredients are always the doorway to happy healthy soup making. | Source

Bowl Of Replenishing Soup.

A healthy yummy bowl soup.
A healthy yummy bowl soup. | Source

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

Kale, Bok Choy, Swiss Chard and Collard Greens. Very nutritious, make sure they are cooked thoroughly as they are cruciferous veggies.
Kale, Bok Choy, Swiss Chard and Collard Greens. Very nutritious, make sure they are cooked thoroughly as they are cruciferous veggies. | Source

Barley Grains

Barley soup has been the comfort soup in my family forever.
Barley soup has been the comfort soup in my family forever. | Source

Zucchini

Zucchini is a tender summer squash that offers an abundance of nutrients to support your health. This is optional for the soup.
Zucchini is a tender summer squash that offers an abundance of nutrients to support your health. This is optional for the soup. | Source

Ground Turkey

I only started using turkey when it gained popularity as healthy meat.
I only started using turkey when it gained popularity as healthy meat. | Source

Ingredients

  • 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

Mmmmmm!
Mmmmmm! | Source

Cook Time

  • Prep time: 30 min
  • Cook time: 45 min
  • Ready in: 1 hour 15 min
  • Yields: 8 servings of 1 cup of soup

Sweet Potatoes

I was able to eat the sweet potatoes raw too, even with my stomach being a little tender.
I was able to eat the sweet potatoes raw too, even with my stomach being a little tender. | Source

My Replenishing Soup

This pot of soup gave me my strength back after my weekend ordeal.
This pot of soup gave me my strength back after my weekend ordeal. | Source

Here Is How I Put It Together.

  1. 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.
  2. 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.
  3. Wash and chop green veggies and set aside. Keep spinach separate
  4. Wash, peel and dice sweet potatoes and carrots and zucchini and set aside
  5. 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.
  6. 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.
  7. Add diced tomatoes and cooked for 2 minutes, stirring occasionally.
  8. 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.
  9. 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.

Bay Leaves

Bay leaves are an excellent source of vitamin A.
Bay leaves are an excellent source of vitamin A. | Source

Nutrition Facts

Nutrition Facts
Serving size: 1 cup
Calories 155
Calories from Fat18
% Daily Value *
Fat 2 g3%
Saturated fat 1 g5%
Unsaturated fat 2 g
Carbohydrates 21 g7%
Sugar 2 g
Fiber 5 g20%
Protein 16 g32%
Cholesterol 27 mg9%
Sodium 231 mg10%
* 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.

Tomatoes

Natures antioxidants. I used the diced tomatoes as this soup's base.
Natures antioxidants. I used the diced tomatoes as this soup's base. | Source

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 :-

  1. Use frozen mix vegetables instead of all the chopping and dicing. I sure that you can find suitable mixes in your grocer's freezer.
  2. As with my other recipe, omit the hot pepper, if you don't use hot peppers.
  3. Use an amount of black pepper that you are comfortable with.
  4. 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.
  5. 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.
  6. If you happen to overcook the veggies, you can add a tomato to boost the flavor.
  7. I also add 1 tbsp shelled hemp seeds or Chia seeds or milled flax for a more potent nutritious punch.

Pot Barley

Barley is said to soothe and calm the bowels and lowers the risk of diabetes by 30%.
Barley is said to soothe and calm the bowels and lowers the risk of diabetes by 30%. | Source

Spinach

We all know that spinach is good for us. 100g of farm fresh spinach contains 25% of our daily intake of iron.
We all know that spinach is good for us. 100g of farm fresh spinach contains 25% of our daily intake of iron. | Source

Ground Turkey

Ground turkey contributes to your daily requirements for B-complex vitamin and selenium.
Ground turkey contributes to your daily requirements for B-complex vitamin and selenium. | Source

Collard Greens.

Wonderfully nutritious, collard leaves are very low in calories and contains no cholesterol.
Wonderfully nutritious, collard leaves are very low in calories and contains no cholesterol. | Source

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.

Soup's On!

A good bowl of hot nutritional soup soothes the soul
A good bowl of hot nutritional soup soothes the soul | Source
3 stars from 1 rating of Soup to Replenish and Boost your Immune System.

Comments

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    • skperdon profile image
      Author

      skperdon 4 years ago from Canada

      Thank you vespawoolf! It is easy on a sick tummy.

    • vespawoolf profile image

      vespawoolf 4 years ago from Peru, South America

      I'm glad you're feeling better and thanks for sharing your recovery soup with us! This sounds like it would be a healthy and delicious soup for anytime. I like that it's chock full of nutritious ingredients. I'm glad you mentioned adding the greens and especially the spinach last so it doesn't get overcooked. I look forward to trying this! Voted up.

    • skperdon profile image
      Author

      skperdon 4 years ago from Canada

      Oh! You're welcome sarifearnbd! Thank you for your comment, vote and sharing. I really appreciate it.