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).
READ THIS NEXT
SEE MORE »
Crab and Apple Stuffed Endive Boats
Rich, tasty crab, sweet apple, licorice-scented tarragon, and a touch of lemon make these stuffed endives a classy crowd pleaser. The filling is easily prepared in advance and can be chilled until ready to serve, but this dish also comes together quickly enough to be done right before stuffing into leaves. Keeping your boats upright If you want the endive boats to sit neatly on the dish or platter without tipping, you can make a small slice at the bottom of each leaf before filling to give it a flat surface to rest on. Just make sure not to penetrate too deeply into the wall of the leaf.
Brussels Sprouts with Pomegranate Molasses and Smoky Red Pepper Hummus
Many of us have discovered the magic of roasting Brussels sprouts to completely transform them, imparting rich, nutty flavour. Skewered on toothpicks, they’re perfect for a party appetizer. When drizzled with pomegranate molasses and paired with a smoky red pepper hummus dip assembled from cupboard ingredients, they’re next level—all while being an absolute cinch to put together. Prepping the sprouts If you’ve spent hours in the past peeling and trimming sprouts, you’ll love this simple tip to make things go faster. Simply trim the bottom end and then make a slice straight down the middle of each sprout. Any excess outer leaves will fall off, saving you the fiddly job of peeling them.
Smoky Lentil Sloppy Joe Stuffed Peppers
This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.
Yogurt Bowl with Tart Cherry Compote
If you’re hungry for a nighttime snack, then spoon up this creamy, sweet-tart yogurt bowl to help promote some sweet dreams. It’s also a great breakfast option with a little granola tossed on top. The cherry compote can be made up to 5 days in advance. Less is more Many people would be surprised by the amount of added sugar that can be found in flavoured yogurts, including vanilla. A healthier option is to select products that are labelled “plain” and then let natural sweetness come from fruit toppings.