Turkey & Wild Rice Soup with Vegetables

Turkey & Wild Rice Soup with Vegetables

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From: Diabetic Living Magazine, Winter 2020

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.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 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
  • 2½ cups shredded cooked turkey or chicken (about 10 oz.)
  • 2 cups whole milk
  • 1 tablespoon lemon juice
  • 2 teaspoons chopped fresh thyme or ½ tsp. dried

Preparation

  • Prep

  • Ready In

  1. 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.
  2. 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.
  3. 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.
  4. Add turkey (or chicken), milk, lemon juice, and thyme. Cook, stirring, until warmed through.

Nutrition information

  • Serving size: 1¾ cups
  • Per serving: 312 calories; 9 g fat(3 g sat); 4 g fiber; 34 g carbohydrates; 24 g protein; 70 mcg folate; 56 mg cholesterol; 8 g sugars; 3,944 IU vitamin A; 7 mg vitamin C; 139 mg calcium; 2 mg iron; 454 mg sodium; 681 mg potassium
  • Nutrition Bonus: Vitamin A (79% daily value)
  • Carbohydrate Servings:

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