Hearty Vegetable and Black Bean Soup with Turkey or Vegetarian Option

Hearty Vegetable and Black Bean Soup with Turkey or Vegetarian Option

A blue ceramic soup pot on a gas stove with the lid ajar showing a chili or soup.

Stick to your bones goodness!

This mildly spiced and filling soup is packed full of fiber, colourful anti-oxidant rich vegetables and both plant and animal protein. Skip the ground turkey and add quinoa for a vegetarian version. Flavoured with warming spices, such as cinnamon and ginger, which aid in digestion and turmeric, which has anti-inflammatory properties, this soup is a healthy weeknight meal for the cooler winter season. Comes together easy and makes great left overs for busy week days.

  • Gluten free
  • Dairy free
  • Refined sugar free
  • Nut free
  • Vegan/Vegetarian option


  • 2 tbsp olive oil or cooking oil of choice
  • 1 medium white or yellow onion, diced
  • 2 medium celery stalks, finely sliced
  • 1 package ground turkey (omit for vegetarian and add 1/2 cup uncooked quinoa)
  • 3 cloves garlic, minced
  • 1 tsp cumin powder
  • 1 tsp paprika powder
  • 1 tsp turmeric powder
  • 1/2 tsp coriander powder
  • 1/2 tsp oregano
  • 1/2 tsp ginger
  • 1/4 tsp cinnamon powder
  • 1/4 – 1/2  tsp chipotle powder (use more or less for heat)
  • 1/4 – 1/2 tsp red chilli flakes (optional for more or less heat)
  • 1 large yam, peeled and cut into bite sized cubes
  • Half a head of cauliflower separated into bite sized florets
  • 1 large can diced or crushed tomatoes
  • 2 cans black beans, rinsed and drained
  • 4 cups chicken stock or vegetable stock for vegetarian version
  • salt and pepper to taste
  • Top with fresh cilantro (optional)


  • In a large soup pot, sauté onions and celery on medium until turning soft, about 3 minutes.
  • Add ground turkey and break up with a spatula. Cook about 10 minutes, stirring to cook meat evenly. Skip this step if vegetarian.
  • In a small bowl, combine all spices.
  • Add minced garlic and spices once meat is nearly cooked and stir, cooking another minute or 2.
  • Add canned tomatoes and stir to combine.
  • Next, add yams and cauliflower, canned beans and 4 cups stock.
  • If choosing a vegetarian version, add uncooked quinoa here.
  • Bring soup to a boil then reduce heat and cook about 25 minutes, make sure yams are soft.
  • Add a twist of pepper and more salt to taste if desired.
  • Serve with a sprinkle of fresh cilantro on top.

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Inner Vision Health and Wellness Karyn Lawson RMT INHC