Cream of Turkey and Wild Rice Soup

By Logo inline

This 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.

Cream of Turkey and Wild Rice Soup
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 35 minutes

Ingredients
  • 1 tablespoon extra-virgin olive oil

  • 2 cups sliced mushrooms (about 4 ounces)

  • 3/4 cup chopped celery

  • 3/4 cup chopped carrots

  • 1/4 cup chopped shallots

  • 1/4 cup all-purpose flour

  • 1/4 teaspoon salt

  • 1/4 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)

  • 1/2 cup reduced-fat sour cream

  • 2 tablespoons chopped fresh parsley

Directions
  1. Heat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots and shallots and cook, stirring, until softened, about 5 minutes. Add flour, salt and pepper and cook, stirring, for 2 minutes more.

  2. 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 and 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.


Nutritional Facts

Servings
4
Serving Size
about 1 3/4 cups
Calories
344
Carbohydrates
27 g
Fat
8 g
Saturated Fat
3 g
Protein
35 g
Cholesterol
82 mg
Dietary Fiber
3 g
Potassium
782 mg
Sodium
792 mg
Yield
4 servings
about 1 3/4 cups each
Exchanges
1 1/2 starch
1 vegetable
3 lean meat
1 fat
Vitamin A
90% daily value
Potassium
23% dv
Zinc
20% dv
Folate and Iron
15% dv

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

eatingwell dinner american healthy weight heart healthy low calorie low cholesterol low saturated fat high potassium diabetes appropriate spring fall winter saute soups/stews main dish poultry combination meal whole grains flour wheat citrus turkey chicken easy

1 reply