Turkey, Eggplant, and Vegetable Soup

As an adult with PKD (polycystic kidney disease), I am constantly on the hunt for healthy recipes. I know from the science that the best way to keep my kidneys healthy is the proper amount of hydration but also to eat mostly whole foods from good sources (when available). I found this recipe years ago in one of my PKD Foundation newsletters and in my fit and balanced true fashion found a way to alter it that served my family and me in a more suitable way. I want you to feel comfortable doing the same thing.

When I cook, I follow a recipe to the tee the first time I make it. After that, I start to eyeball things, add and remove things each time I make it until I get the result I like best. When I season things, I use the Rachel Ray method of placing things in my hand and once again eye-balling it. So, when I put together I final recipe for you all, I want you to know you are completely allowed to change it up for your own needs! Don’t like eggplant? Try zucchini! (I did that once when eggplant wasn’t available). Don’t like chicken bone broth? Use beef. Not a fan of carrots? Find a substitute or leave it out, Are you a vegan? Leave out the meat and use vegetable broth…I mean just do what works best for you!

The reason this soup is considered kidney healthy is because it’s fluid contents are high! Plus, it’s packed with lots of real food and veggies! If you are on a protein restriction for kidney health you can leave out the meat or use a vegetable broth. But honestly, I feel that the proper portion made as is can still be a healthy addition to your week.

I forgot how much I like this dish until this week. I honestly don’t make it enough. I find it challenging to find good eggplant in the desert. But they are coming back into season soon and I was able to find a good organic eggplant the other day which prompted me to break out this recipe. As I mentioned, I have replaced the eggplant with zucchini in the past, but the eggplant, in my view, is just SO MUCH BETTER!

Let me know if you try it!!

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Turkey, Eggplant and Vegetable Soup

By: Christina Fit and Balanced

Ingredients:

1 lb – ground turkey/chicken

½ - ¾ c. – yellow onion (chopped), about ½ an onion

½ - ¾ c. – carrots (chopped), about 2-3 whole peeled carrots

½ - ¾ c. – celery (chopped), about 2 celery stalks

1 - 28 oz can of crushed tomatoes

28-34 oz of chicken bone broth (just under 1 qt)

1 – medium eggplant (peeled and cubed)

3 – cloves of garlic (minced)

½ tsp – salt

1 ½ tsp – nutmeg (roughly 1 palmful)

Dried Basil – to taste (roughly small palmful)

Dried Thyme – to taste (roughly small palmful)

Italian Seasoning – to taste, dash

Pepper – to taste

½ c. – whole grain pasta (or favorite pasta of choice), optional

Kitehill cream cheese dollop, or real Parmesan for topping

 

Cooking:

In a large pot, break up and brown turkey.  When cooked, add onions, celery, and carrots.  Saute till onions are just about translucent, about 5-6 minutes.  Add garlic, sauté another minute.  Add tomato and broth, stir well.  Add eggplant and spices, stir well, simmer at light boil for about 25 minutes +/-.  Add in pasta, cook another 8-10 minutes.  Serve.  Top with cheese of choice.  Sprinkle with chopped green onion if desired.