Ground Turkey Soup with Rice

Name: Ground Turkey Soup with Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 Servings
Ingredients: 1 Tbsp avocado oil; 1 yellow onion; 4 cloves garlic; 1 pound ground turkey; 1 Tbsp Italian seasoning; 1 green bell pepper; 1 large carrot; 1 medium-sized zucchini; 1 small crown broccoli; ½ cup sun-dried tomatoes; 1 (15-oz) can diced tomatoes; 5 to 6 cups low-sodium chicken broth*; 2 to 3 cups cooked brown rice**; 5 ounces baby spinach; 1 tsp sea salt; ¼ tsp black pepper; ¼ tsp red pepper flakes

User Reviews

5.0

6 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings
4 Servings
Calories
465 kcal
Course
Main Course
Cuisine
American

Ground Turkey Soup with Rice

Winston Blankenship

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This fresh, hearty soup recipe is loaded with clean protein and dietary fiber for a complete, healthy meal! Mix it up with your favorite veggies and put it on repeat!

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Ingredients

Servings

1 Tbsp avocado oil
1 yellow onion chopped
4 cloves garlic minced
1 pound ground turkey
1 Tbsp Italian seasoning
1 green bell pepper chopped
1 large carrot chopped
1 medium-sized zucchini chopped
1 small crown broccoli chopped
½ cup sun-dried tomatoes optional
1 (15-oz) can diced tomatoes
5 to 6 cups low-sodium chicken broth*
2 to 3 cups cooked brown rice**
5 ounces baby spinach
1 tsp sea salt to taste
¼ tsp black pepper to taste
¼ tsp red pepper flakes optional

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Instructions

Heat the avocado oil in a thick-bottomed large pot (such as a Dutch oven) over medium-high heat. Add the chopped onion and sauté, stirring occasionally, until the onion has softened, about 5 to 8 minutes. Stir in the minced garlic and continue sautéing 2 to 3 minutes, or until the garlic is fragrant.
Scoot the onion and garlic off to one side of the pot and place the ground turkey meat on the open surface. Brown the turkey meat for a few minutes before mixing it in with the onion.
Add the Italian seasoning, chopped bell peppers, carrot, zucchini, broccoli, and sun-dried tomatoes to the pot and give everything a big stir. Cook for 2-3 minutes, stirring occasionally, before adding in the chicken broth and diced tomatoes. Cover the pot and bring the soup to a full boil, then reduce to medium-low heat. Cook 15-20 minutes, or until vegetables reach desired level of doneness. Base the cooking time on how soft or al dente you like your vegetables. I prefer soft veggies in my soup recipes so I cook for 20 minutes. While the soup cooks, you can prepare your brown rice in a large saucepan following the package instructions if you don't have leftover rice prepared already.
Add the cooked brown rice and baby spinach to the pot. Cover the pot and continue cooking for another 2 to 3 minutes, or until the spinach has wilted. Taste the soup for flavor and add sea salt, black pepper, and red pepper flakes to your personal taste. You can also add a drizzle of fresh lemon juice if you'd like. Stir well and serve soup in big bowls with crusty bread or cornbread. If you do dairy, sprinkle some freshly grated parmesan cheese over the soup before enjoying.

Notes

*Add or reduce the amount of broth based on how “soupy” you like your soups. I like my soups hearty so I use 5 cups of broth.
*Add or reduce the amount of broth based on how “soupy” you like your soups. I like my soups hearty so I use 5 cups of broth.
**Use pre-cooked brown rice for the best results. Using ½ cup of uncooked brown rice will work, but the soup will take longer to cook (60+ minutes). You can replace the cooked brown rice with cooked white rice or ½ cup uncooked white rice. If adding uncooked white rice, do so at the same time as adding the chicken broth and add an additional 2 cups of broth.
**Use pre-cooked brown rice for the best results. Using ½ cup of uncooked brown rice will work, but the soup will take longer to cook (60+ minutes). You can replace the cooked brown rice with cooked white rice or ½ cup uncooked white rice. If adding uncooked white rice, do so at the same time as adding the chicken broth and add an additional 2 cups of broth.

Nutrition Information

Show Details

Serving 1Serving (of 4) Calories 465kcal (23%) Carbohydrates 48g (16%) Protein 50g (100%) Fat 10g (15%) Saturated Fat 2g (10%) Polyunsaturated Fat 2g Monounsaturated Fat 5g Cholesterol 80mg (27%) Sodium 833mg (35%) Fiber 8g (32%) Sugar 11g (22%)

Nutrition Facts

Serving: 4Servings

Amount Per Serving

Calories 465 kcal

% Daily Value*

Serving	1Serving (of 4)
Calories	465kcal	23%
Carbohydrates	48g	16%
Protein	50g	100%
Fat	10g	15%
Saturated Fat	2g	10%
Polyunsaturated Fat	2g	12%
Monounsaturated Fat	5g	25%
Cholesterol	80mg	27%
Sodium	833mg	35%
Fiber	8g	32%
Sugar	11g	22%