This tasty turkey and rice soup recipe is great for cool nights.
Stacey Kendrick, MS, a longtime health educator at Vanderbilt, shares this protein-packed soup that is perfect for warming you up on a chilly day.
Recipe: Turkey and Wild Rice Soup
Recipe Type: Soup
- 1 tablespoon butter
- 1 cup grated carrots
- 1 cup sliced mushrooms
- ½ cup chopped celery
- ½ cup chopped onion
- ½ cup flour
- 2 cans low-sodium chicken broth
- 1 can low-fat evaporated milk
- 1 ½ cup cooked wild rice *
- 1 cup diced turkey
- ¼ cup slivered almonds, toasted
- salt and pepper to taste
- Melt butter and cook vegetables 3-4 minutes.
- Stir in flour.
- Gradually add broth and milk.
- Bring to a boil.
- Stir in rice and turkey.
- Simmer uncovered for 5 minutes.
- Sprinkle with almonds before serving.
Serving size: About 1 and 1/4 cups Calories: 232 Fat: 7 grams Saturated fat: 2 grams Carbohydrates: 28 grams Sodium: 160 milligrams Fiber: 12 grams Protein: 17 grams Cholesterol: 7 milligrams
*Recipe uses Uncle Ben’s Long Grain & Wild Rice. To reduce the sodium, use less of the seasoning packet.
Stacey Kendrick, MS, is a health educator with more than 20 years of experience in wellness and population health. She is a mother to two adult daughters. In her free time, she teaches healthy cooking classes, runs, gardens and enjoys backyard bonfires.
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