I often hear that people say soups are not a part of healthy or clean eating. Why not? It all depends on the way you cook a soup. If you add fatty pork meat as a base, lots of simple carbs (pasta or potatoes) and processed soup flavoring, then yes, it might turn out not that healthy at all. If we talk about canned soups, then definitely, this is not a healthy addition to your diet. Otherwise, soups that are based on relatively lean meat and filled with veggies create a wonderful way to stay satisfied for longer with no harm to your waistline.
Turkey sorrel soup is an example of a simple and healthy soup. Plus, it is a seasonal meal. Sorrel gives a tart taste to it. In combination with Greek yogurt, despite the fact you eat a hot meal, sorrel gives you a feeling of refreshment. Exactly what you need in during summer time.
When it comes to nutrients, sorrel is rich in vitamins C (immune system), B6 , A (eyesight), and minerals, iron (energy level), magnesium and potassium (blood pressure). Sorrel is also rich in fiber, which helps prevent diarrhea, constipation, bloating, or cramping.
Warning: sorrel contains oxalic acid. For sensitive individuals, high-oxalate diets have been linked to an increased risk of kidney stones.
- 1 turkey wing
- 3-4 liter of water
- salt and pepper to taste
- 1 medium carrot, shredded
- 1 medium onion, chopped
- 2 Tbsp olive oil
- 2 Tbsp rice, soaked in water
- 4 cups of chopped sorrel
- boiled eggs and Greek yogurt for serving
- Rinse turkey wing under cold running water. Put it in a pot with water. Cook on medium heat. Add salt to taste.
- Add oil to a heated skillet. Add shredded carrot and chopped onion. Add salt and pepper to taste. Cook until golden and soft, mixing up occasionally. Set aside when ready.
- Check on water in the pot. You might want to collect brown foam that appears on top. In about 45-50 minutes (counting from start), add carrot and onion mixture. Then, add soaked rice. Cook for another 10-15 minutes.
- Rinse sorrel if needed. Chop it. Add to the soup. Cook for another 1-2 minutes. Then, add chopped greens. Taste to see if more salt or pepper needed.
- Add sliced boiled egg and 1-2 Tbsp Greek yogurt, before serving.
Nutrition facts per portion:
Fat: 4 g
Carbs: 3 g
Protein: 15 g
Nutrition facts per portion when 1 boiled egg and 1 Tbsp Greek yogurt have been added:
Fat: 12 g
Carbs: 5 g
Protein: 24 g
Mariya Korolishyna is an ISSA certified fitness nutritionist. Born in Ukraine, the 36 years old is addicted to running and healthy lifestyle.