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5.0 from 6 votes

Ground Turkey Soup with Rice

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!

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

Ingredients

  • 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

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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

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

% 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%

* Percent Daily Values are based on a 2,000 calorie diet.