Turkey and Wild Rice Soup
Turkey and Wild Rice Soup is an easy, high-protein soup with tender turkey and hearty wild rice. Perfect for a cozy winter dinner or meal prep.
Ingredients
- 2 tablespoon olive oil
- 1 medium yellow onion diced
- 3 medium carrots peeled and diced
- 3 stalks celery
- 3 cloves garlic minced
- 1 cup uncooked wild rice blend
- 6 cups low-sodium chicken broth
- 2 cups water
- 1 teaspoon dried thyme
- 1 teaspoon dried parsley
- ½ teaspoon dried rosemary
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 bay leaf
- 3 cups cooked turkey breast shredded or diced
- 1 cup frozen green peas
- 2 tablespoon chopped fresh parsley
Instructions
- Heat the olive oil in a large Dutch oven over medium heat.
- Add the onion, carrots, and celery. Cook for 6 to 8 minutes, stirring occasionally, until the vegetables begin to soften.
- Add the garlic and cook for 1 minute, stirring constantly.
- Stir in the uncooked wild rice blend.
- Pour in the chicken broth and water.
- Add the dried thyme, dried parsley, dried rosemary, salt, black pepper, and bay leaf. Stir to combine.
- Increase the heat to medium-high and bring the soup to a boil.
- Reduce the heat to low and cover the pot.
- Simmer for 35 to 45 minutes, stirring occasionally, until the rice is tender. Cooking time will depend on the wild rice blend.
- Add the cooked turkey and frozen peas. Stir to combine.
- Simmer uncovered for 5 to 7 minutes, until the turkey and peas are heated through.
- Remove and discard the bay leaf.
- Stir in the fresh parsley.
Notes
Estimaged Weight Watchers Points: 6 (Check official WW app for exact points)
Tips and Tricks
Check the Rice – Wild rice blends vary, so some may need a little longer to become tender. Follow the texture rather than relying only on the cooking time. Adjust the Broth – The rice continues absorbing liquid as the soup sits. Add a little extra broth or water if the soup becomes too thick. Use Leftover Turkey – Both shredded and diced turkey work great. Remove the skin and bones before adding it to the soup. Keep the Vegetables Even – Dice the carrots and celery into similar-sized pieces so they cook evenly.Storing and Reheating
Refrigerating – Cool the soup promptly and refrigerate in airtight containers within 2 hours. Store for up to 3 to 4 days, including any time the cooked turkey was previously refrigerated. Freezing – Freeze cooled soup in freezer-safe containers for up to 3 months for best quality. Leave some space at the top for expansion. Reheating – Warm the soup in a saucepan over medium heat, stirring occasionally, until it reaches 165°F. Add extra broth or water if needed. Reheating from Frozen – Thaw overnight in the refrigerator, then reheat on the stovetop. The rice may be softer after freezing.Nutrition
Calories: 272kcalCarbohydrates: 18gProtein: 33gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 64mgSodium: 553mgPotassium: 769mgFiber: 4gSugar: 4gVitamin A: 5516IUVitamin C: 16mgCalcium: 66mgIron: 2mg
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