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two bowls of turkey quinoa soup on a grey and white cloth.
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5 from 1 vote

Turkey quinoa soup

This turkey quinoa soup is a healthy lunch or light dinner, and packed with flavour. A dairy-free and gluten free meal. Serves two generously.
Prep Time10 mins
Cook Time40 mins
Total Time50 mins
Course: Dinner, Lunch, Main Dish, Soup
Cuisine: American, British
Servings: 2 servings
Author: Claire

Equipment

Ingredients

  • 1 tablespoon olive oil
  • ½ white onion diced
  • 1 garlic clove minced or finely diced
  • ½ lb turkey breast fillet
  • ½ celery stick diced
  • 1 large carrot diced
  • ½ zucchini diced
  • 1 cup kale stems removed, shredded
  • 4 cups chicken or vegetable broth
  • ¼ cup quinoa (dry weight)
  • ½ teaspoon dried sage
  • 1 teaspoon dried thyme
  • ½ teaspoon dried oregano
  • 1 bay leaf
  • pinch salt
  • pinch black pepper

Instructions

  • Cook the quinoa according to packet instructions.
  • Fry the onion and garlic on a low to medium heat in olive oil in a large pot for 4-5 minutes until softened. Tip in the celery, carrot, zucchini, herbs and bay leaf. Stir well to combine and cook for 5-6 minutes to soften.
  • Pour in the broth and add the turkey fillets to the pot (if on the larger size cut into smaller pieces beforehand). Bring to a boil and then reduce the heat to a light simmer. Cook for 25 minutes.
  • Remove the turkey and use two forks to shred. Check the turkey is thoroughly cooked through before shredding, and return to the pan and continue to cook if required (further cooking isn't likely to be necessary, but check using a meat thermometer for the corrent internal temperature of 165F).
  • Return the turkey to the pot along with the cooked quinoa, kale, salt and pepper. Stir to combine, and add more broth if required. Cook for a further five minutes then remove the bay leaf. Ladle into your bowls. Serve immediately and enjoy!

Notes

  • Make sure the turkey has cooked through before shredding. You can check it is cooked through using a meat thermometer and looking for an internal temperature of 165F at its thickest point.
  • Don't forget to remove the bay leaf before serving!
 
Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
All ingredients score 0 on the SIGHI list, with the exception of:
  • garlic, which scores 1. There is a note stating 'in small amounts, usually well tolerated after cooking'.
  • kale is not rated on the SIGHI list.
  • chicken or vegetable broth will depend upon ingredients used.
  • black pepper, which scores 2.
  • bay leaf has a ? and a note stating 'small amounts are well tolerated, for larger quantities lack of experience'.