Turkey Wild Rice Soup
I developed this recipe after thanksgiving using leftover pulled turkey and giving it a new life of flavor. This soup is savory and comforting without excess calories. The yogurt provides creaminess and probiotics to support gut restoration alongside bone broth as the base. The savory flavors of shallots, mushrooms, and herbs also contribute detox support to offset potential overindulging over Thanksgiving. If you are really looking to reset your metabolism you can skip the wild rice or sub for cauliflower rice, but it is a higher fiber grain and it contributes to the heartiness of the dish.
Makes: 6 Servings
Ingredients:
1 Tbsp extra-virgin olive oil
2 cups sliced cremini (baby bella) mushrooms
2 cups celery, chopped
2 cups carrots, chopped
1/2 cup shallots, chopped
1/4 tsp sea salt
1/4 tsp freshly ground pepper
6 cups chicken bone broth, reserve 4oz
1 1/2 cup quick-cooking wild rice
2 Tbsp arrowroot
4 cups shredded roasted turkey OR 20 oz in-house roasted deli turkey, cut into ½ inch thick slices and cubed (about 2 cups)* see below
2 Tbsp chopped fresh parsley
1/2 cup greek yogurt
Directions:
Heat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots, and shallots to cook stirring occasionally, until softened, about 5 minutes. Add salt and pepper, stirring, for 2 minutes more. Add broth (reServing 4oz) and bring to a boil, scraping up any browned bits with wooden spoon. Add rice and reduce heat to a simmer.
Cover and continue cooking until the rice is tender, 7-10 minutes. In a small bowl, combine arrowroot and the remaining 4oz broth to create a slurry. To thicken the soup add arrowroot mixture, stir until well incorporated into pot and soup thickens. Stir in turkey and cook until heated through, about 2 minutes more. Add parsley and remove from heat or reduce to low simmer. Spoon a couple scoops of greek yogurt into each bowl and fill with 2 cups of soup. Garnish with fresh parsley.
* Note: For selecting deli turkey, look for the “in-house roast” from your natural foods grocery store this will be made from whole turkey breast without added binders/fillers
Nutrition Per Serving: Calories 219, Total Fat 4g, Carbs 16g, Protein 28g
Food as Medicine Tip: Soup is a great vehicle for volumetrics or focusing on satiety with minimal calorie impact. By using bone broth in your recipe rather than packaged broth you will boost the nutritional density an increase digestive support with more L-glutamine and collagen. Add a couple cups of mixed greens to the bottom of your bowl for additional antioxidants and fiber.
