Ground Turkey Soup with Rice Recipe

For a balanced dinner, try this fresh, hearty soup with clean protein and fibre! Mix it with your favourite veggies and repeat!  

– 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 tomatoe – 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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Heat avocado oil in a Dutch oven over medium-high heat. Add the chopped onion and sauté for 5–8 minutes, stirring periodically, until softened.  


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Add minced garlic and sauté for 2–3 minutes until fragrant. Place the ground turkey meat on the open pot top and push the onion and garlic aside.   

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Brown the turkey for a few minutes before adding it to the onion. Pour in the Italian seasoning, chopped bell peppers, carrot, zucchini, broccoli, and sun-dried tomatoes and stir well.  

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Stir occasionally for 2-3 minutes before adding chicken broth and diced tomatoes. Cover the saucepan, boil the soup, then reduce to medium-low heat.   

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Cook 15-20 minutes until vegetables are tender. How soft or al dente you like your vegetables determines cooking time. I like soft veggies in soup, so I cook for 20 minutes.  

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If you don't have leftover rice, cook brown rice in a big pot according to the package instructions while the soup cooks.  

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Add cooked brown rice and baby spinach to the pot. Cover and heat the kettle for 2–3 minutes to wilt spinach. Taste the soup and add sea salt, black pepper, and red pepper flakes.  

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Or sprinkle fresh lemon juice. Stir well and serve large bowls of soup with crusty bread or cornbread. Do dairy? Before eating, add freshly grated parmesan cheese to soup.  

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