Quick Turkey-Wild Rice Soup

Dairy Free
Health score
13%
Quick Turkey-Wild Rice Soup
35 min.
6
190kcal

Suggestions


Warm up your day with a delightful bowl of Quick Turkey-Wild Rice Soup, a comforting dish that’s perfect for lunch or dinner. This soup is not only delicious but also dairy-free, making it a great option for those with dietary restrictions. In just 35 minutes, you can whip up a hearty meal that serves six, ensuring everyone at the table is satisfied.

The combination of tender, oven-roasted turkey breast and the nutty flavor of wild rice creates a rich and satisfying experience. With the addition of soymilk, this soup achieves a creamy texture without the use of dairy, making it a fantastic choice for those seeking lighter fare. Plus, the use of instant chopped onion and a convenient rice mix means you can spend less time prepping and more time enjoying your meal.

This recipe is not just about taste; it’s also a nutritious option, clocking in at only 190 calories per serving. With a balanced caloric breakdown of protein, fats, and carbohydrates, it’s a wholesome choice that will keep you energized throughout the day. Whether you’re looking for a quick weeknight dinner or a cozy lunch, this Quick Turkey-Wild Rice Soup is sure to become a favorite in your kitchen!

Ingredients

  • tablespoons butter 
  • 0.5 cup flour all-purpose
  • 32 oz chicken broth (4 cups)
  • oz turkey breast fat-free 98% cubed ( 2 cups)
  • cups water 
  • tablespoons onion instant chopped
  • oz cooking spoons of blended tatashe-pepper mix long-grain wild
  • cups soymilk 

Equipment

  • whisk
  • dutch oven

Directions

  1. In 5-quart Dutch oven, melt butter over medium heat. Stir in flour with wire whisk until well blended. Slowly stir in broth with wire whisk. Stir in turkey, water, onion, rice and contents of seasoning packet.
  2. Heat to boiling over high heat, stirring occasionally. Reduce heat to medium-low. Cover and simmer about 25 minutes or until rice is tender.
  3. Stir in soymilk; heat just to boiling.

Nutrition Facts

Calories190kcal
Protein28.24%
Fat39.4%
Carbs32.36%

Properties

Glycemic Index
30.07
Glycemic Load
7.83
Inflammation Score
-8
Nutrition Score
13.634347917269%

Flavonoids

Isorhamnetin
0.17mg
Kaempferol
0.02mg
Quercetin
0.68mg

Nutrients percent of daily need

Calories:190.37kcal
9.52%
Fat:8.4g
12.92%
Saturated Fat:1.51g
9.41%
Carbohydrates:15.52g
5.17%
Net Carbohydrates:13.73g
4.99%
Sugar:2.83g
3.14%
Cholesterol:23.44mg
7.81%
Sodium:761.76mg
33.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.54g
27.08%
Vitamin A:2009.79IU
40.2%
Vitamin B3:7.65mg
38.24%
Vitamin B6:0.51mg
25.63%
Vitamin B2:0.38mg
22.33%
Selenium:14.66µg
20.94%
Vitamin B12:1.13µg
18.75%
Vitamin E:2.29mg
15.26%
Vitamin B1:0.21mg
14.11%
Folate:55.81µg
13.95%
Calcium:135.36mg
13.54%
Phosphorus:125.81mg
12.58%
Manganese:0.22mg
10.84%
Vitamin C:8.87mg
10.76%
Copper:0.19mg
9.72%
Potassium:308.66mg
8.82%
Iron:1.46mg
8.08%
Fiber:1.79g
7.15%
Zinc:1mg
6.67%
Vitamin D:0.98µg
6.55%
Magnesium:21.39mg
5.35%
Vitamin B5:0.41mg
4.08%