Hearty turkey mince, lentil and bean soup
This spicy tomato turkey mince, lentil and bean soup is a nourishing, high-protein and high fibre meal that’s perfect for batch cooking and busy weeks. Made with lean turkey mince, red lentils, beans and plenty of veggies it’s hearty, filling and packed with nutrients. Suitable either for lunch on the go in a flask or an evening meal that the whole family will enjoy. You can reduce stock amount to make more stew like or increase to make soupier.
ingredients
serves 5-6
1 tbsp olive oil
1 large onion, diced
2 carrots, chopped
2 stalks celery, chopped
500g lean turkey mince
salt and pepper to taste
2 garlic cloves
2 tbsp tomato puree
2 tsp smoked apprika
1 tsp ground cumin
1 tsp ground coridaner
1 tsp chilli flakes
1 heaped tbsp harissa (more if you like it extra spicy!)
200g red lentils
400g tinned tomatoes
1.2-1.6L chicken stock
400g tinned red kidney beans
1 large red pepper, chopped
1 courgette, chopped
Large handful of kale, calvo nero or spinach
Squeeze of fresh lemon juice
method
Heat the olive oil in a large saucepan or stock pot over a medium heat. Add the onion, carrots and celery and cook for 6–8 minutes, stirring occasionally, until softened.
Add the turkey mince to the pan, season with salt and black pepper, and cook for 5–6 minutes, breaking it up with a spoon, until fully browned.
Stir in the garlic, tomato paste, smoked paprika, cumin, coriander, chilli flakes and harissa paste. Cook for 1–2 minutes.
Add the red lentils, chopped tomatoes and stock. Stir well, bring to the boil, then reduce to a gentle simmer.
Simmer uncovered for 25 minutes, stirring occasionally, until the lentils are tender and the soup has thickened.
Add the beans, red pepper and courgette. Continue to simmer for a further 10 minutes.
Stir in the kale, calvo nero or spinach and cook for 1–2 minutes until wilted. Remove from the heat and add the lemon juice.
Taste and adjust seasoning as needed before serving.
the health boost tip
If you serve this for 6 people then you’ll get around 32-35g protein, 10-12g fibre for around 360k/cal. This freezes well and so is perfect for batch coking.
