Creamy White Bean and Turkey Protein Soup
A velvety, heart-warming soup featuring lean ground turkey, tender cannelli beans, and fresh kale in a rich broth. It delivers over 35g of protein and 10g of fiber in one comforting bowl.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Jessica + Lila
Jessica created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
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The ingredient amounts update automatically.
Equipment
Oven · Saucepan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Heat 1 tsp (5ml) of extra virgin…
- 01
Heat 1 tsp (5ml) of extra virgin…
Heat 1 tsp (5ml) of extra virgin olive oil in a medium saucepan or Dutch oven over medium heat for 1 to 2 minutes until shimmering.
Look for: shimmering
Tap card to mark done - 02
Add 4 oz (113g) of lean ground…
Add 4 oz (113g) of lean ground turkey to the pan. Break it up with a wooden spoon and cook for 5 to 6 minutes, stirring occasionally, until browned and cooked through with no pink remaining.
Look for: browned and cooked through with no pink remaining
Tap card to mark done - 03
Add 1 minced garlic clove and stir…
Add 1 minced garlic clove and stir constantly for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 04
Pour in 1 cup (240ml) of low-sodium…
Pour in 1 cup (240ml) of low-sodium chicken broth, 0.5 cups (130g) of drained and rinsed cannellini beans, and 2 tbsp (30g) of plain low-fat Greek yogurt. Stir well until the yogurt dissolves smoothly into the broth.
Look for: the yogurt dissolves smoothly into the broth
Tap card to mark done - 05
Bring the mixture to a gentle simmer…
Bring the mixture to a gentle simmer over medium-high heat, then reduce heat to medium-low and let it simmer uncovered for 5 minutes to let the flavors blend.
Allow: 5 minutes
Tap card to mark done - 06
Stir in 1 cup (30g) of fresh…
Stir in 1 cup (30g) of fresh chopped kale. Cook for 2 to 3 minutes until the kale wilts and turns bright green.
Look for: the kale wilts and turns bright green
Tap card to mark done - 07
Remove the saucepan from heat
Remove the saucepan from heat. Ladle the soup into a serving bowl and enjoy immediately. Store any leftovers in a sealed container in the refrigerator for up to 3 days.
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