Fast Start Soup Recipe: A Nutritious and Hearty Delight
If you’re on a mission to kickstart a fresh, healthy lifestyle, look no further than this invigorating Fast Start Soup from Cathi Graham’s Fresh Start Metabolism Program. Designed to be a cornerstone of the program’s initial phase, this recipe offers a delightful balance of flavors and nutrients, making it not just a diet soup but a truly satisfying meal. Whether you’re making a big batch for the week or freezing portions for future meals, this soup is versatile and can be customized to suit your taste. Let’s dive into the recipe that’s as nourishing as it is tasty.
Ingredients
- 1 liter of low sodium beef broth
- 1 liter of chicken broth
- 1 cup of finely chopped celery
- 2 cups of chopped kale
- 2 cups of chopped Swiss chard
- 1 tablespoon of minced garlic
- 1 can (14.5 oz) of diced tomatoes
- 1 can (8 oz) of tomato sauce
- 6 cups of water
- 1 cup of pearl barley
- 1 cup of peeled and diced sweet potatoes
- 1 tablespoon of Worcestershire sauce
- 1 bay leaf
- **1/2 teaspoon of black pepper
- **1 pound of ground turkey
- **1 teaspoon of fresh ginger, grated
- **1 teaspoon of chili powder
- **1 teaspoon of paprika
- **1/2 teaspoon of marjoram
- **1/4 teaspoon of cayenne pepper (optional for a bit of heat)
Instructions
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Prepare the Ground Turkey: In a large skillet over medium heat, cook the ground turkey until it is well-browned and crumbly. Drain any excess fat and set the turkey aside.
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Combine Ingredients: In two large pots, combine the low sodium beef broth, chicken broth, celery, kale, Swiss chard, garlic, diced tomatoes, tomato sauce, water, pearl barley, and sweet potatoes.
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Cook the Soup Base: Bring the mixture to a boil over high heat. Once boiling, reduce the heat to medium-low. Cover the pots and let the soup simmer for about 25 minutes, or until the sweet potatoes are tender and the barley is cooked through.
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Add the Turkey: Stir the cooked ground turkey into the soup mixture. Allow the soup to simmer for an additional 5 minutes to meld the flavors.
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Season and Adjust: Add the Worcestershire sauce, bay leaf, black pepper, ginger, chili powder, paprika, marjoram, and cayenne pepper (if using). Stir well to combine. Be sure to taste the soup and adjust the seasoning as needed.
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Finishing Touches: Before serving, remove the bay leaf. For a creamier texture, you can blend half of the soup in a blender and then stir it back into the remaining soup.
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Serve and Enjoy: Ladle the soup into bowls and enjoy hot.
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Storage Tips: This recipe yields a large batch, making it perfect for freezing. Divide the soup into individual portions and freeze for up to 3 months. Reheat each portion in the microwave or on the stovetop, adding fresh herbs, spices, or hot sauce to personalize each serving.
Nutritional Information (per serving, assuming 15 servings):
- Calories: 182.2
- Fat: 3.2 g
- Saturated Fat: 0.8 g
- Cholesterol: 21 mg
- Sodium: 518.3 mg
- Carbohydrates: 28.8 g
- Fiber: 7.2 g
- Sugar: 7.1 g
- Protein: 11.5 g
Tips for Success
- Vegetable Variations: Feel free to substitute other vegetables of your choice in place of the kale, Swiss chard, or sweet potatoes. Just be mindful not to use corn, dry beans, or peas, as they might alter the soup’s texture and cooking time.
- Garlic Caution: Be careful not to overcook the garlic, as it can become bitter if burnt.
- Customization: To enhance the flavor, consider adding fresh herbs or spices when reheating each serving. This allows you to enjoy a different taste profile each time you enjoy a bowl.
Serving Suggestions
This soup pairs wonderfully with a side of crusty whole grain bread or a simple mixed greens salad. It’s a comforting choice for lunch or dinner, offering a hearty and nutritious meal that supports your health goals.
Enjoy this Fast Start Soup as a part of your healthy eating journey, and relish in the flavor and satisfaction it brings to each bowl! 🌱🥄🍲
