Turkey & Wild Rice Soup with Vegetables

4.6

(5)

5 Reviews

Thanksgiving turkey leftovers have never been so delicious. Wild rice adds a nutty flavor--plus extra protein and fiber--to this creamy, hearty soup. Try this easy, healthy turkey recipe to help you use your holiday extras.

Hilary Meyer

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

30 mins

Additional Time:

50 mins

Total Time:

1 hr 20 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Nut-Free Healthy Immunity Soy-Free High-Protein Egg-Free Low-Calorie

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Ingredients

2 tablespoons olive oil
1 small onion, chopped
2 medium carrots, chopped
2 medium stalks celery, chopped
8 ounces cremini or white button mushrooms, chopped (3 cups)
¾ teaspoon salt
¼ teaspoon ground pepper
2 tablespoons all-purpose flour
4 cups low-sodium chicken broth
2 cups water
1 cup wild rice
1 cup chopped green beans
2 ½ cups shredded cooked turkey or chicken (about 10 oz.)
2 cups whole milk
1 tablespoon lemon juice
2 teaspoons chopped fresh thyme or 1/2 tsp. dried

Directions

Heat oil in a large pot over medium-high heat. Add onion, carrots, celery, mushrooms, salt, and pepper. Cook, stirring occasionally, until the vegetables are softened and the mushrooms have begun to release their liquid, about 6 minutes.
Sprinkle flour over the vegetables; cook, stirring, until the vegetables are coated and beginning to brown, about 1 minute more. Add broth and water; cook, scraping up any browned bits, for 1 minute.
Add wild rice and bring to a boil. Cover, reduce heat to maintain a simmer, and cook, stirring occasionally, for 40 minutes. Add green beans; cover and continue cooking until the beans are soft and the rice is tender, about 10 minutes more.
Add turkey (or chicken), milk, lemon juice, and thyme. Cook, stirring, until warmed through.

Originally appeared: Diabetic Living Magazine, Winter 2020

Nutrition Facts (per serving)

312	Calories
10g	Fat
34g	Carbs
24g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 3/4 cups
Calories 312
% Daily Value *
Total Carbohydrate 34g	12%
Dietary Fiber 4g	13%
Total Sugars 8g
Protein 24g	47%
Total Fat 10g	12%
Saturated Fat 3g	14%
Cholesterol 56mg	19%
Vitamin A 3944IU	79%
Vitamin C 7mg	8%
Folate 70mcg	18%
Sodium 454mg	20%
Calcium 139mg	11%
Iron 2mg	11%
Magnesium 86mg	20%
Potassium 681mg	14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Turkey & Wild Rice Soup with Vegetables

Ingredients

Directions

Nutrition Facts (per serving)

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