Turkey, Mushroom, and Wild Rice Soup
A hearty soup is always a welcome addition to a holiday repast and this one is worth savouring to the last drop. Plus, it makes for delicious leftovers. Soaking wild rice helps reduce its cooking time by about half. If you skip this step, simply extend the cooking time until the rice is tender.
3/4 cup (180 mL) wild rice
1 Tbsp (15 mL) grapeseed oil
1 lb (450 g) boneless turkey breast, cut into 1 in (2.5 cm) cubes
2 medium carrots, chopped
2 celery stalks, thinly sliced
1 medium yellow onion, diced
2 garlic cloves, minced
1 cup (250 mL) dry white wine
5 cups (1.25 L) low-sodium chicken broth
1 bay leaf
2 tsp (10 mL) dried sage
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) black pepper
1/4 tsp (1 mL) red chili flakes (optional)
1/2 oz (14 g) dried mushrooms
Chopped parsley, for garnish
Cover wild rice with generous amount of water and let soak overnight or for several hours.
Heat oil in large saucepan over medium heat. Add turkey and cook until no longer pink inside, about 6 minutes. Remove turkey from pan, cover to keep warm and set aside.
Place carrots, celery, and onion in pan and heat until vegetables have softened, about 6 minutes. Stir in garlic and heat for 1 minute. Add wine, raise heat to medium high and simmer for 5 minutes. Add drained wild rice, broth, bay leaf, sage, salt, pepper, and chili flakes (if using) to pan; bring to a simmer, reduce heat, and simmer covered until rice is tender, about 30 minutes.
Stir in cooked turkey and dried mushrooms and heat until mushrooms are tender. Discard bay leaf and ladle soup into serving bowls. Garnish with parsley.
Serves 5.
Each serving contains: 281 calories; 31 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 27 g total carbohydrates (3 g sugars, 3 g fibre); 372 mg sodium
source: "Gobble, Gobble", alive #384, October 2014
Turkey, Mushroom, and Wild Rice Soup
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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