Smoked Turkey Barley and Bean Soup Recipe
A super healthy, delicious soup with smoked turkey, and loaded with healthy vegetables and cannelini beans...
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Equipment
Ingredients
In the pressure cooker:
- 1 large smoked turkey drumstick - or 2 small
- 6 cups water
- 2 bay leaves
In a medium saucepan:
- 1 cup medium-cook barley - see notes
- 4 cups water
In a soup pot or heavy dutch oven:
- 1 tbsp. olive oil
- 3 cups cubed butternut squash - see notes
- 1 medium onion - chopped
- 1 tsp. minced garlic
- 1 tsp. crushed red pepper - optional
- 2 tbsp. fresh rosemary - finely chopped
- 1 bunch kale - ribs or stems removed, leaves chopped
- 1 cup stock
- 1 can cannelini beans - rinsed and drained
- salt and pepper to taste
Instructions
- Place the turkey drumstick in the bottom of the Instant Pot. Cover with 6 cups of water, and add the bay leaves. Lock, and set on high pressure for 45 minutes.
- While the turkey cooks, start the barley cooking in a medium saucepan covered with water. When it is tender but not soft, drain and remove from the heat. The brand I use requires about 45 minutes.
- Do a 10 minute pressure release. Remove the smoked turkey drumstick with a slotted spoon or spider. Strain the broth. When the drumstick is cool enough to handle, shred the turkey. Be sure to remove the spindly bones and fibrous strings.
- You can wait until the broth is out of the Instant Pot to start the soup (saves a pan), or you can start it in a soup pot while the broth and barley are cooking. Add a drizzle of olive oil, the onion, and garlic to the pot. Sauté until fragrant.
- Add the chopped kale and diced butternut squash. Cook until the kale starts to soften and the butternut squash shows some caramelization (about 5 minutes). Pour in the broth, and bring to a boil. Simmer until squash is tender.
- Add in the cooked barley, cannelini beans, and shredded turkey. Bring back to a boil, and simmer 10 minutes before serving to allow flavors to combine.
- Ladle soup into bowls. Garnish with fresh herbs (I have parsley, rosemary, and thyme in my garden, and they work well).
Notes
* Medium-cook barley has better texture and holds up well in soup. Hulled barley requires more time, but is a whole grain option. Quick-cook barley turns mushy in soup, and I do not recommend it.
** I don't really care to pay for the convenience of packaged, cubed butternut squash, but it is a time-saver and a healthy option.
*** Cannelini beans are white kidney beans, and widely available. However, you can substitute other white beans.
Nutrition
Calories: 294kcal | Fat: 8g
NOTE: Macronutrients are an approximation only using unbranded ingredients and MyFitnessPal.com. Please do your own research with the products you’re using if you have a serious health issue or are following a specific diet.
Did you make this recipe? Please leave a comment and/or star rating! Email us with any questions: tamara@beyondmeresustenance.com