Hearty Vegetable and Black Bean Soup with Turkey or Vegetarian Option

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

Ingredients:

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)

Directions:

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.