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Rich Turkey Stew with Spelt Dumplings and Root Vegetables
An authentic homemade turkey stew that combines tender turkey meat, fresh root vegetables and fluffy spelt dumplings for the perfect recovery meal.
Prep time
20 min
Cook time
40 min
Total time
60 min
Servings
4
Recipe
For the stew
Turkey, ground, 93% lean/ 7% fat, raw
500 gOnions, yellow, raw
1 mediumCarrots, mature, raw
2 mediumCarrots, mature, raw
1 mediumCeleriac, raw
0.5 smallPotatoes, russet, without skin, raw
2 gPeas, green, frozen, cooked, boiled, drained, without salt
100 gSoup, SWANSON, vegetable broth
1.2 LOil, olive, extra virgin
2 tbspSpices, bay leaf
1 pieceSpices, marjoram, dried
1 tspLemons, raw, without peel
0.5 pieceSalt, table, iodized
Parsley, fresh
1 bunchFor the spelt dumplings
Eggs, Grade A, Large, egg whole
1 pieceFlour, spelt, whole grain
100 gSalt, table, iodized
1 pinchWater
1 tbspPer servingTotal
Calories:429.8 kcal1719.2 kcal
Protein:31.8 g127.1 g
Carbohydrates:33.5 g133.9 g
Fiber:6.8 g27.1 g
Water:503.2 ml2012.6 ml
Fat:19.9 g79.4 g
Micronutrients
Sugar:8.7 g34.9 g
Saturated fat:4.5 g18 g
Cholesterol:139 mg556 mg
Sodium:1108.5 mg4434.1 mg
Potassium:742.4 mg2969.6 mg
Calcium:112.9 mg451.7 mg
Iron:5.2 mg20.9 mg
Magnesium:87.4 mg349.6 mg
Zinc:4.7 mg18.8 mg
Phosphorus:430.1 mg1720.4 mg
Vitamin C:25.9 mg103.6 mg
Vitamin A:528.4 µg2113.6 µg
Vitamin D:0.8 µg3 µg
Vitamin B12:1.6 µg6.4 µg
Instructions
1
In a large pot, sauté finely chopped onion in olive oil until translucent. Add the turkey meat and sear it over high heat until it changes color.
2
Add the sliced carrot, parsley root and celery to the meat. Sauté everything together for another 5 minutes so the vegetables release their aroma.
3
Pour in the stock to cover the vegetables and meat. Add the diced potato, bay leaf, marjoram, salt and pepper. Cover and cook over medium heat for 25–30 minutes.
4
While the stew is cooking, prepare the dumpling mixture: whisk the egg, add spelt flour and salt. Mix until you get a thick but still sticky mixture. Let it rest for 10 minutes.
5
Add the peas to the stew. Using a small spoon dipped in hot broth, shape small dumplings and drop them into the stew. Cook for another 5–8 minutes, until the dumplings float to the surface.
6
For a thicker texture, you can carefully mash one of the cooked potatoes in the pot with a fork. Finally, season the stew with lemon juice and sprinkle with fresh herbs.
Nutritional benefits
Thanks to its high content of quality turkey protein and a diverse mix of root vegetables, this meal promotes muscle recovery and strengthens the immune system.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.