Recipe description
September 25, 2026
Blood Sugar Friendly Turkey Black Bean Soup
A hearty, fiber-rich soup for balanced meals and everyday gut support.
Blood Sugar Friendly
High Fiber
High Protein
87%
General Gut Health Match
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Alignment with Your Personal Profile
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber and fermentable carbohydrates from black beans and vegetables.
- Balances lean protein, legumes, vegetables, and olive oil for a satisfying meal.
- Includes diverse plant foods, herbs, spices, and colorful ingredients.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Turkey, breast
300
gram
Bean, black
1
cup
Onion
1
piece
Garlic
2
clove
Carrot
1
piece
Celery
1
piece
Tomato, paste
1
tablespoon
Vegetable broth
3
cup
Oil, olive
1
tablespoon
Seed, cumin
1
teaspoon
Paprika powder
1
teaspoon
Chilli
1
teaspoon
Salt
1
teaspoon
Black pepper
1
teaspoon
Lime juice
1
tablespoon
Cilantro
2
tablespoon
Instructions
1
Dice the onion, garlic, carrot, and celery.
2
Heat olive oil in a pot and sauté the onion until softened, about 3 minutes.
3
Add the garlic, carrot, and celery, and cook for another 2-3 minutes.
4
Add the ground turkey, breaking it up with a spoon, and cook until browned.
5
Stir in the tomato paste, cumin, paprika, and chilli, and cook for 1 minute.
6
Pour in the vegetable broth and add the drained black beans.
7
Bring to a simmer and cook for 15 minutes, until the vegetables are tender and the soup has thickened slightly.
8
Season with salt, black pepper, and lime juice to taste.
9
Serve hot, garnished with fresh coriander.
More Recipes For Your Gut
Nutrition
470 kcal
Calories
43 g
Protein
42 g
Carbohydrates
11 g
Fiber
9 g
Sugar
16 g
Fat
3 g
Saturated fat
2.4 g
Salt
FAQ
How many servings does this turkey black bean soup make?
The recipe makes 2 servings.
How long does this soup take to prepare?
It takes about 30 minutes, including preparation and simmering.
Should I use cooked black beans?
Yes. Use 1 cup of cooked, drained black beans. Canned beans are suitable if rinsed and drained.
How do I know when the turkey is cooked?
Cook the turkey until no pink remains and it reaches an internal temperature of 74°C.
Is this soup suitable for a blood-sugar-conscious diet?
It provides protein and fiber, but individual blood glucose responses vary. Portion size and overall meal balance matter, especially for people with diabetes.
Can I make this soup vegetarian?
Yes. Replace the turkey with extra beans, lentils, or a suitable plant-based mince, and use vegetable broth.
How can I reduce the salt?
Use low-salt vegetable broth, rinse canned beans, and add salt gradually while adjusting the seasoning.
How should I store leftover soup?
Cool it promptly, refrigerate it in a covered container at 4°C or below, and eat it within 2 days.
Can I freeze this soup?
Yes. Freeze it in airtight portions for up to 3 months, thaw it in the refrigerator, and reheat it until piping hot.
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