Name: Cream of Turkey & Wild Rice Soup
Total time: 35 min
Ingredients: 1 tablespoon extra-virgin olive oil; 2 cups sliced mushrooms, (about 4 ounces); 0.75 cup chopped celery; 0.75 cup chopped carrots; 0.25 cup chopped shallots; 0.25 cup all-purpose flour; 0.25 teaspoon salt; 0.25 teaspoon freshly ground pepper; 4 cups reduced-sodium chicken broth; 1 cup quick-cooking or instant wild rice, (see Ingredient Note); 3 cups shredded cooked chicken, or turkey (12 ounces; see Tip); 0.5 cup reduced-fat sour cream; 2 tablespoons chopped fresh parsley

Cream of Turkey & Wild Rice Soup

4.6

(37)

36 Reviews

Got leftover cooked chicken or turkey? Cook up a pot of soup! This low-sodium soup recipe is a healthier twist on a classic creamy turkey and wild rice soup that hails from Minnesota. Serve with a crisp romaine salad and whole-grain bread.

EatingWell Test Kitchen

Updated on October 21, 2022

Active Time:

35 mins

Total Time:

35 mins

Servings:

Yield:

4 servings, about 1 3/ cups each

Nutrition Profile:

Diabetes Appropriate Healthy Aging Healthy Immunity Heart Healthy High-Protein Low Added Sugars Low Sodium Low-Calorie

Jump to Nutrition Facts

Ingredients

1 tablespoon extra-virgin olive oil
2 cups sliced mushrooms, (about 4 ounces)
¾ cup chopped celery
¾ cup chopped carrots
¼ cup chopped shallots
¼ cup all-purpose flour
¼ teaspoon salt
¼ teaspoon freshly ground pepper
4 cups reduced-sodium chicken broth
1 cup quick-cooking or instant wild rice, (see Ingredient Note)
3 cups shredded cooked chicken, or turkey (12 ounces; see Tip)
½ cup reduced-fat sour cream
2 tablespoons chopped fresh parsley

Directions

Heat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots and shallots; cook, stirring, until softened, about 5 minutes. Add flour, salt and pepper; cook, stirring, for 2 minutes more.
Add broth and bring to a boil, scraping up any browned bits. Add rice and reduce heat to a simmer. Cover and cook until the rice is tender, 5 to 7 minutes. Stir in turkey (or chicken), sour cream and parsley; cook until heated through, about 2 minutes more.

Ingredient note

Quick-cooking or instant wild rice has been parboiled to reduce the cooking time. Conventional wild rice takes 40 to 50 minutes to cook. Be sure to check the cooking directions when selecting your rice--some brands labeled "quick" take about 30 minutes to cook. If you can't find the quick-cooking variety, just add cooked conventional wild rice along with the turkey at the end of Step 2.

Tip

To poach chicken breasts, place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water to cover and bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

Nutrition Facts (per serving)

378	Calories
11g	Fat
29g	Carbs
37g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 378
% Daily Value *
Total Carbohydrate 29g	10%
Dietary Fiber 3g	10%
Total Sugars 3g
Protein 37g	74%
Total Fat 11g	14%
Saturated Fat 4g	19%
Cholesterol 80mg	27%
Vitamin A 4518IU	90%
Vitamin C 6mg	7%
Folate 57mcg	14%
Sodium 364mg	16%
Calcium 73mg	6%
Iron 2mg	13%
Magnesium 46mg	11%
Potassium 748mg	16%

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.