Turkey, barley and kale soup

Photo by Mitch Mandel

Lean turkey mince provides protein to speed muscle recovery, and it packs zinc and iron. Kale replenishes potassium and magnesium, which are lost via sweat.


Turkey, barley and kale soup

Serves 4

1 tbsp sunflower/rapeseed oil

1 onion, chopped

2 carrots, chopped

1 celery stalk, chopped

450g turkey mince

½ tsp garlic salt

½ tsp ground black pepper

300g quick-cook barley

1 litre chicken stock

100g baby kale leaves

4 tbsp grated Parmesan


1/ In a large pan, heat the oil over a medium heat. Add the onion, carrots and celery and cook for five mins or until softened. Add the turkey, garlic salt and pepper.

2/ Cook for three mins or until the meat is no longer pink. Add the barley and cook, stirring often, for two minutes.

3/ Add the stock and bring to a boil. Reduce heat to low, add the kale and simmer for 10 mins or until the barley is tender. Ladle the soup into bowls and sprinkle each with Parmesan.


 Recipe taken from Runner’s World: Meals on the Run (Rodale).