Back Wellness Blog

by Liz Revilla (inspired by Ambitious Kitchen)
Vertex Education Ambassador, Nutrition

Prepared by Rima Manomaitis


  • 2 Tbsp olive oil
  • 1 onion, chopped
  • 2 large carrots, chopped
  • 2 stalks celery, chopped
  • 2 garlic cloves, minced
  • 1 Tbsp ground coriander
  • 1 Tbsp ground smoked paprika
  • 1 tsp ground cumin
  • ½ tsp crushed red chili pepper
  • ½ tsp freshly ground Kosher salt
  • ½ tsp freshly ground black pepper
  • 1 ½ pounds ground turkey
  • 2 Tbsp chopped (or 1 teaspoon dried) fresh thyme, rosemary or sage
  • 1 15-ounce can unsweetened pureed pumpkin
  • 2 15-ounce cans cannellini beans, drained
  • 2 cups low-sodium chicken or vegetable broth
  • ½ cup heavy whipping cream, optional


  • Pour the oil into a 4 or 5 quart soup pot or Dutch oven and place over medium heat. Add the onion, carrots and celery and cook until the vegetables are softened, stirring occasionally.
  • Add the garlic and all the spices through the black pepper, stirring to coat in the oil. Add the turkey and cook until it’s no longer pink, stirring and breaking the meat up with a spoon, about 8 minutes.
  • Add the herbs, pumpkin, beans, and broth. Bring to a simmer, partially cover, and cook for 20 minutes, adjusting the heat so it doesn’t boil.
  • Remove from the heat and stir in the cream, if using. Taste and adjust the seasoning if needed. Serve warm in bowls.



Servings: 6
Calories: 300
Protein: 28 grams
Carbohydrates: 8 grams
Fat: 17 grams


  • To INCREASE calories: Include ½ cup heavy whipping cream and increase to 4 Tbsp olive oil (+100 calories per serving).
  • To DECREASE calories: Omit heavy whipping cream and use ground turkey breast (-100 calories per serving).


This is already a gluten-free recipe!

Did you know….

Pumpkin is a great source of beta carotene. This gives pumpkin its orange color (just like carrots and sweet potatoes) and is beneficial for your eye and skin health, as well as your immune system.
There are more than 45 different types of pumpkin. They have fun names like Baby Bear, Spooktacular, Ghost Rider, Tricky Jack, and Sweetie Pie.
Roasted pumpkin seeds are both tasty and nutritious. They are low in calories and high in protein and iron.
Trevor Hunt holds the Guinness World Record for most pumpkins carved in an hour. He carved 109 pumpkins in 60 minutes, or just 33 seconds per pumpkin.

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