Turkey + White Bean Soup w/ Fresh Herbs
Comfort food with a complete amino acid profile.
A glutamine hit your gut lining will notice.
Turkey is one of the most tryptophan-rich protein sources in the food supply — making this a high-protein meal with a direct line to serotonin synthesis + the mood, sleep + appetite regulation that depends on it. It is also leucine-dense, making it an effective trigger for muscle protein synthesis. White beans extend the protein content with a plant-based source that, combined with turkey, creates a full and complementary amino acid profile — plus resistant starch as prebiotic fiber to feed the gut bacteria that support intestinal health. The broth base, particularly from chicken or turkey bones, contributes glycine + proline — the two amino acids most concentrated in collagen and connective tissue, chronically underrepresented in modern diets that favor muscle meat over whole-animal eating. Fresh herbs bring antimicrobial compounds, vitamin K + flavonoids that support immune function + reduce inflammatory signaling.
Turkey + White Bean Soup w/ Fresh Herbs
500g turkey breast or thigh, roughly chopped or shredded
1 can (400g) white beans (cannellini or butter beans), drained + rinsed
1.2L chicken or turkey bone broth
2 medium carrots, diced
2 stalks celery, sliced
1 yellow onion, diced
4 garlic cloves, minced
1 tsp dried thyme
2 bay leaves
Large handful of fresh parsley, roughly chopped
1 tbsp olive oil
Sea salt + cracked black pepper
Optional: squeeze of lemon + red pepper flakes to finish
Heat olive oil in a large pot over medium heat. Sauté onion, carrot + celery for 5–6 minutes until softened. Add garlic + thyme and cook a further minute. Add turkey, broth + bay leaves. Season generously, bring to a simmer + cook 20–25 minutes until turkey is tender. Add white beans and simmer 5 more minutes. Remove bay leaves, stir in fresh parsley + finish with lemon, if using.
Benefits
Turkey → tryptophan-rich for serotonin precursor support + leucine-dense to trigger muscle protein synthesis
White beans → complementary plant protein + resistant starch as prebiotic fiber to feed gut bacteria + support short-chain fatty acid production
Bone broth base → glycine + proline from collagen-rich connective tissue to address the amino acids most missing from modern diets
Fresh herbs → antimicrobial compounds + vitamin K + flavonoids for immune support + reduced inflammatory signaling