This comforting Turkey Lentil Soup recipe is easy to make, plus it’s low-fat and nutritious using ground turkey. Add this delicious soup recipe to your weekly meal plan. This is a 30 minute soup recipe!
The veggies are sautéed then cooked with ground turkey and simmered with lentils and broth. Comforting and nutritious, turkey and lentil soup tastes even better the next day which makes it perfect for meal prepping!
Brown lentils are perfect for soup because they don’t turn mushy or need to be soaked. I’ve made this one with ground turkey but you can just as easily use leftover shredded cooked turkey as well.
Lentils and ground turkey make an amazing pair that offers a variety of health benefits. This combo is nutritious, budget-friendly, and easy to prepare in many mouthwatering ways. Read on to discover why you should add more lentils and ground turkey to your diet.
Lentils – A Nutritional Powerhouse
Lentils have been a dietary staple for centuries due to their stellar nutritional profile. Just one cup of cooked lentils packs around 230 calories and provides about 18 grams of protein and fiber each. They are packed with folate, iron, phosphorus, potassium, zinc, and B vitamins.
Studies show that eating lentils regularly can lower blood pressure and cholesterol levels, Their high fiber content supports gut health and keeps you feeling full for longer The antioxidants in lentils combat inflammation and oxidative stress as well
Ground Turkey – Lean and Versatile
Ground turkey is a lean, low-fat alternative to ground beef that still offers plenty of protein. An 85% lean, 4-ounce serving provides around 160 calories and 25 grams of protein with just 4 grams of fat. Ground turkey is an excellent source of niacin, vitamin B6, selenium, choline, and zinc too.
Ground turkey’s mild flavor allows it to work in a variety of dishes from tacos to lasagna, meatballs burgers chili, and more. The versatility of ground turkey makes it easy to incorporate into plant-based meals.
Pairing Lentils and Ground Turkey
When you combine lentils and ground turkey, you get a meal that ticks all the boxes. It provides protein, fiber, complex carbs, vitamins, minerals, and antioxidants. Lentils and ground turkey make a complete plant-based protein too, offering all nine essential amino acids.
Some ideas for lentil and ground turkey dishes include
- Hearty turkey lentil soup
- Lentil turkey meatballs with marinara sauce
- Lentil shepherd’s pie with turkey and veggies
- Lentil turkey salad or wraps
- Lentil turkey tacos or sloppy Joes
- Lentil turkey chili
- Lentil turkey burgers
The possibilities are endless! Play around with global flavor combos to take these dishes to the next level.
Benefits of Lentils and Ground Turkey Together
Here are some of the top benefits this amazing pair provides:
- High in protein for growth, muscle maintenance, and satiety
- Excellent source of fiber for digestive and heart health
- Rich in iron for oxygen transport and energy
- Contains zinc for immune support and metabolism
- Loaded with B vitamins for converting food into energy
- Antioxidants to fight free radical damage and inflammation
- Low in fat, especially saturated fat
- No cholesterol
- Very affordable ingredients
How to Cook Lentils Perfectly
Cooking lentils properly helps bring out their fabulous flavor and texture. Here are some useful tips:
- Rinse lentils well before cooking to remove any dirt or debris
- No need to presoak lentils
- Use a 3:1 ratio of water or broth to lentils
- Bring to a boil then reduce heat and simmer 20-30 minutes until tender
- Add aromatics like garlic, onions, herbs early in cooking
- Stir occasionally to prevent sticking
- Add tomatoes, greens, or acidic ingredients toward the end
- Check lentils for doneness and add more liquid if needed
- Drain any excess liquid after cooking if making a salad
Cooking Flavorful Ground Turkey
Browning ground turkey well and seasoning it properly ensures you’ll get delicious flavor in your dishes. Follow these ground turkey cooking tips:
- Use an 85% lean ground turkey for the best taste and texture
- Heat oil over medium high heat before adding ground turkey
- Break up the meat so it browns evenly
- Cook until no longer pink, about 5-7 minutes
- Drain excess fat if needed after browning
- Add spices, herbs, aromatics early to infuse flavor
- Mix in fresh herbs, tomatoes or citrus juice at the end
- Cook lentils and ground turkey separately then combine
3 Simple and Healthy Lentil and Ground Turkey Recipes
Here are a few easy recipe ideas to help you enjoy more lentils and ground turkey:
1. Lentil Turkey Chili
Cook lentils in broth with onions, garlic, chili powder, cumin, and oregano. In another pan, brown ground turkey seasoned with salt and pepper. Combine turkey and lentils along with fire-roasted diced tomatoes and tomato paste. Simmer until thickened. Top with avocado, cheese, or Greek yogurt.
2. Lentil Turkey Meatballs
Mix cooked green lentils with ground turkey, breadcrumbs, egg, Parmesan, Italian seasoning, salt, and pepper. Form into balls and bake at 375°F for 20-25 minutes. Toss with marinara sauce and serve over zucchini noodles or whole wheat pasta.
3. Lentil Turkey Lettuce Wraps
Cook lentils with taco seasoning. Brown ground turkey with onions, garlic, chili powder, and cumin. Assemble wraps with lentils, turkey, shredded lettuce, tomato, avocado, cheese, Greek yogurt or tahini sauce, and hot sauce.
The possibilities are endless with lentils and ground turkey! Have fun getting creative in the kitchen with these two nutritious ingredients. Your body will thank you for the wholesome plant-based protein, fiber, vitamins, minerals, and antioxidants.
More Healthy Soup Recipes You Might Like
Or, see all of my dairy-free soup recipes.
Recipe Variations & Substitutes
- Use Sliced Turkey Instead of Ground – If you want to use up your leftover turkey meat from the holiday season that works too. Add the leftover turkey at the end and simmer until hot – about three extra minutes.
- Boost the Veggies – Add baby spinach, chopped sweet potatoes, kale, zucchini, or bell peppers for extra nutrients and fiber to your heart soup. You could also toss in frozen onion and peppers or dehydrated carrot chips.
- Make it Spicy – Use red pepper flakes, chili powder, or fire-roasted tomatoes for heat.
- Try Different Cooking Methods – Make it in a slow cooker (6-8 hours on low) or Instant Pot (12 minutes high pressure).
In a large pot or Dutch oven, heat the olive oil over medium heat. Add the vegetables and garlic and sauté for a few minutes, stirring occasionally.
Please see the recipe card at the end of this post for the exact ingredients and measurements.
Add the ground turkey and spices to the vegetables. Use a spatula or wooden spoon to break up the turkey as it cooks.
After cooking the turkey for a few minutes, add the chopped tomatoes, lentils, and broth. Stir to combine.
Cover the pot and reduce the heat to low. Let the soup simmer for 15 minutes or until the lentils have softened and the soup has thickened.
Remove the lid, turn off the heat, and stir in the parsley and season. If you aren’t on a dairy-free diet, you could add some parmesan cheese on top.
I hope your family loves this healthy meal as much as mine does. It’s a protein-packed soup that also has veggies and fiber. It’s perfect for meal prep as the leftover soup reheats really well.
This recipe would also be great if you’re on a no sugar meal plan.
- Store any leftovers of this turkey lentil soup recipe in an airtight container in the refrigerator for up to 4 days. Or freeze any leftovers for up to 2 months in freezer-safe containers.
- This recipe is very forgiving. If you are missing any of the vegetable ingredients, just leave them out.
- If you want to use leftover Thanksgiving turkey in place of ground turkey add it to the pot after the lentil soup simmers. Stir in the turkey and let it simmer for an additional three to four minutes until hot and cooked through.
Green or brown lentils are best for this recipe as red or yellow lentils tend to be too mushy when cooked.
Yes! It’s easy to freeze. Pour the leftovers into a freezer safe container and label with the date. For best results use within two months of freezing. Place the frozen soup in the fridge to thaw or place it into a pot on low until thawed then simmer for a couple minutes before enjoying.
Yes, this recipe as written is gluten-free and dairy-free. See my list of gluten-free carbs.
- Quick & Easy – Ready in just 30 minutes, making it perfect for busy weeknights.
- Nutritious – Packed with lean protein from turkey and fiber from lentils to keep you satisfied.
- Budget-Friendly – Uses pantry staples like lentils, broth, and simple seasonings.
- Versatile – Easily customize with different vegetables or spices based on your taste preferences.
