Description
Hearty ground turkey and rice soup delivers comfort in a bowl, showcasing simple ingredients. Warm spices and tender vegetables create a nourishing meal you’ll crave on chilly evenings.
Ingredients
Scale
- 1 lb (453.6 g) ground turkey
- 6 cups (1.4 L) chicken broth or turkey broth
- ½ cup (95 g) white or brown rice
- 1 small onion, chopped
- 2 carrots, sliced
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 (14.5 oz / 411 g) can diced tomatoes (optional)
- 1 tbsp (15 mL) olive oil
- 1 tsp dried thyme
- 1 tsp dried oregano
- ½ tsp paprika
- Salt, to taste
- Black pepper, to taste
- 1 cup (30 g) spinach or kale, chopped (optional)
- 1 tbsp (15 mL) lemon juice (for freshness)
Instructions
- Protein Preparation: Sear ground turkey in a large skillet over medium heat, methodically crumbling and browning the meat to release excess fat and develop deep flavor.
- Aromatic Vegetable Foundation: Swiftly introduce finely chopped onions, carrots, and celery into the turkey-laden pan, sautéing until vegetables become translucent and release their essential oils.
- Flavor Amplification: Immediately add minced garlic, stirring rapidly to distribute its pungent essence without risking bitter scorching, then pour in broth and diced tomatoes to create a robust liquid base.
- Seasoning Integration: Generously sprinkle thyme, oregano, and paprika across the simmering mixture, balancing the herbs with precise salt and pepper measurements to enhance the overall flavor complexity.
- Rice Absorption: Delicately fold uncooked rice into the liquid, allowing the grains to slowly absorb the surrounding flavors and cooking liquids while maintaining their structural integrity.
- Simmering Process: Reduce heat and cover, letting the soup gently simmer for approximately 20 minutes, periodically checking liquid levels and stirring to prevent potential scorching.
- Final Touches: During the last few minutes of cooking, dramatically introduce chopped spinach or kale, allowing the greens to wilt and integrate seamlessly while finishing with a bright splash of lemon juice to cut through the soup’s richness.
- Serving Presentation: Remove from heat, let rest briefly, then ladle the steaming, nutrient-dense soup into waiting bowls, ready to be enjoyed immediately.
Notes
- Meat Selection Matters: Choose lean ground turkey (93/7 or 99% fat-free) for a healthier soup with reduced greasiness and cleaner flavor profile.
- Rice Cooking Technique: Use long-grain white rice or quick-cooking varieties to prevent mushiness and maintain ideal texture during extended simmering.
- Herb Optimization: Fresh herbs provide more vibrant flavor compared to dried; if using dried, reduce quantity by two-thirds and add early in cooking process.
- Liquid Balance Control: Keep extra broth nearby to adjust soup consistency – different rice types absorb liquid differently, potentially requiring additional liquid during simmering.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Snacks
- Method: Simmering
- Cuisine: American
Nutrition
- Serving Size: 7
- Calories: 220
- Sugar: 2 g
- Sodium: 500 mg
- Fat: 8 g
- Saturated Fat: 2 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 2 g
- Protein: 18 g
- Cholesterol: 70 mg