This is one of the easiest soups I have ever made, and it’s also one of the best. Beyond the great taco taste, the soup is high in satiating protein and fiber and low in fat and calories. Leftovers can be frozen and it lends itself to lots of terrific toppings—like baked tortilla chips, grated cheese, fresh cilantro, or slices of avocado. My husbands favorite? Good ‘ol saltines!
I created it for my book Eat What You Love Everyday, and a unique chapter of easy recipes that features recipes that can be made “fast” in a pressure cooker or “slow” in a slow cooker – but today simply I popped it onto the stovetop (like the other easy super soups you’ll find in the Everyday Soup and Sandwich chapter). I can’t wait to curl up with a bowlful come dinner time!
Makes 6 Servings
1 teaspoon canola oil
1 medium onion, chopped
2 stalks celery, chopped
1 pound lean ground turkey
1 (14.5-ounce) can diced tomatoes
1 (14.5-ounce) can black beans, drained and rinsed
1 (14.5-ounce) can reduced-sodium chicken broth
1 (1.5-ounce) package reduced-sodium taco seasoning mix
1 cup frozen corn
SLOW COOKER INSTRUCTIONS
1. Heat the oil in a large non-stick skillet over medium-high heat. Add the onion and celery and sauté for 2 minutes. Add the turkey, and cook, breaking up the meat, for 3 to 4 minutes, or until the pink is gone.
2. Transfer to a 4- to 6-quart slow cooker, and add 1 cup water and remaining ingredients. Cook for 3 to 4 hours on high or 5 to 6 hours on low.
1. Heat the oil in a large non-stick skillet over medium-high heat. Add the celery and cook the onion and cook for 5 minutes or until translucent and starting to soften. Add the turkey, and cook, breaking up the meat, until it is most browned.
2. Add 1 cup of water and remaining ingredients. Stir and simmer on low for 30 minutes.
PRESSURE COOKER INSTRUCTIONS
1. Set the pressure cooker to the “brown” or high setting, and add the oil to the cooker. Add the onion and celery and sauté for 2 minutes. Add the turkey, and cook, breaking up the meat, for 3 to 4 minutes, or until the pink is gone.
2. Stir in remaining ingredients plus 1 cup water to the pressure cooker. Securely lock the lid into place, turn the cooker to high and cook for 5 minutes at high pressure. When the pressure cooker time has elapsed, quick-release the pressure. Carefully remove the lid, stir the soup, and serve with your favorite garnish (suggestions: chopped fresh cilantro, sliced green onions, light sour cream, or grated cheese).
Nutrition Information Per Serving: ( 1 1/2 cups ) Calories 235 | Carbohydrate 23 g (Sugars 5 g) | Total Fat 5 g (Sat Fat 1g) | Protein 21 g | Fiber 6 g | Cholesterol 55 mg | Sodium 520 mg | Food Exchanges: 1 Starch, 1 Vegetable, 2 1/2 Lean Meat, Fat | Carbohydrate Choices: 1 | Weight Watcher Plus Point Comparison: 5 Smart Point Comparison (Freestyle) 3 with lean ground turkey, 0 with extra lean ground turkey.