Spicy Turkey Soup with Yogurt, Chickpeas, and Mint Recipe

I still have some turkey legs in my freezer to use up. With the Instant Pot, I think I can put it to good use by using the bone-in legs to make a flavorful broth and dried beans to save sodium. But I don’t want to make another boring turkey soup. Not that a good turkey soup isn’t wonderful, but we can do better. What inspired me to use the turkey legs is a recipe from Simply Recipes for Spicy Turkey Soup with Yogurt, Chickpeas, and Mint. I have some leftover homemade almond milk yogurt to that I need to put to good use. This is a recipe that is really using what I have on hand. I don’t have to go buy extra stuff. I got asked recently why I spend so much time gathering recipes and working on the nutrition. I find cooking and taking control of my diet therapeutic. Messing with the recipe taste and data is a creative outlet. The process and the outcome is what I share with you. I hope to inspire all that read this blog to take control of their diet and make it healthy and works for their own taste. That’s what drives me to keep on blogging. Now on to the recipe. Here are the original stats:

Here’s what I changed:

  • I swapped out the broth and cooked turkey with turkey legs.
  • I swapped out the canned garbanzo beans with dry to reduce the sodium.
  • I replaced the flour with cornstarch to make the soup gluten free.
  • I replaced the yogurt with almond milk yogurt to remove the dairy.
  • I deleted the added salt to reduce the sodium.
  • I deleted the butter to lower the calories.
  • I added red bell pepper and carrot to increase the vitamin A and C.
  • I increased the servings from 4 to 13 to reduce the calories.

Here are the final stats:

Here is the final recipe:


Spicy Turkey Soup with Yogurt, Chickpeas, and Mint Recipe

Serves 13

  • 1/2 cup raw basmati rice (rinsed if package directs you to rinse)
  • 4 cups water
  • 2 whole turkey legs, skin removed
  • 5 red bell peppers, chopped
  • 2 large carrots, chopped
  • 1 cup plain almond milk yogurt
  • 1 large egg yolk
  • 2 tablespoons cornstarch
  • 1/2 cup dry garbanzo beans
  • 2 cloves garlic, minced (about 2 teaspoons)
  • 2 teaspoons sweet paprika 
  • 3 tablespoons finely chopped mint
  • Lemon wedges, for serving

Slow Cooker Method

  1. Soak your beans in water for at least 8 hours or overnight.
  2. Add the turkey legs, water, carrots, red bell pepper, paprika, garlic and garbanzo beans to a slow cooker. Cook on low for 6-8 hours or until the beans are cooked.
  3. Remove the turkey legs to a plate and remove the meat from the bones. Add the meat back into the crock.
  4. Add in the rice and turn the setting to high. Cook for 30 minutes.
  5. Whisk together the yogurt, egg yolk, and cornstarch. Add it slowly to the soup while stirring.
  6. Sprinkle on the chopped mint and serve.

Instant Pot Directions

  1. Soak your beans in water for at least 8 hours or overnight.
  2. Place the water and turkey legs into the instant pot. Pressure cook on high for 8 minutes. Allow for a natural release of pressure.
  3. Remove the turkey legs to a plate and remove the meat from the bones. Place the meat back into the pot.
  4. Place the soaked beans, rice, paprika, carrots, red bell pepper and garlic in the pot. Pressure cook for 5 minutes. Allow for a natural release of pressure.
  5. Whisk together the yogurt, egg yolk, and cornstarch. Add it slowly to the soup while stirring.
  6. Sprinkle on the chopped mint and serve.

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