One-Pot Turkey & Wild Rice Soup (Dairy-Free)

This soup focuses on the complex textures of wild rice and the lean protein of turkey, avoiding heavy thickeners like flour or cream. The “Gold Standard” foundation here is the Mirepoix—the traditional French ratio of onions, carrots, and celery—sautéed slowly to develop a deep, sweet flavor base. By using wild rice, we incorporate a grain that is significantly higher in protein and fiber than white rice, ensuring the meal provides sustained satiety while the natural starches slightly thicken the broth into a silky consistency.

Recipe Details

• Prep Time: 15 Min
• Cook Time: 45 Min
• Total Time: 60 Min
• Yield: 4 Servings
• Calories: 285 kcal per serving

Ingredients:

The Foundation

• 1 lb Lean Ground Turkey (or 2 cups chopped leftover roasted turkey)
• 1 cup Wild Rice Blend (Rinsed thoroughly)
• 1 large Onion, diced
• 2 Carrots, sliced into rounds
• 2 stalks Celery, chopped

The Aromatic Broth

• 6 cups Low-Sodium Chicken or Turkey Bone Broth
• 3 cloves Garlic, minced
• 1 tsp Dried Thyme & 1 tsp Dried Rosemary
• 1/2 tsp Salt & 1/4 tsp Black Pepper
• 1 tbsp Extra Virgin Olive Oil

The Finishing Touch

• 2 cups Fresh Spinach (added at the end)
• 1 tbsp Fresh Lemon Juice

Preparation Steps:

1. Searing the Protein

1. In a large heavy-bottomed pot or Dutch oven, heat the olive oil over medium-high heat.
2. Add the ground turkey and cook for 5–7 minutes until browned. Use a wooden spoon to break it into small pieces. (Note: If using leftover cooked turkey, skip this step and add the meat in step 3).

2. Building the Mirepoix

3. Add the onion, carrots, and celery to the pot. Sauté for 8–10 minutes.
4. Crucial Step: Do not rush this. Sweating the vegetables until the onions are translucent and sweet is the secret to a flavorful broth. Stir in the garlic and herbs for the final 60 seconds.

3. The Long Simmer

5. Stir in the rinsed wild rice and pour in the broth. Bring the mixture to a rolling boil, then immediately reduce the heat to low.
6. Cover with a tight-fitting lid and simmer for 40–45 minutes. The wild rice kernels should be “bloomed” (split open) and tender.

4. Brightening the Flavor

7. Turn off the heat. Stir in the fresh spinach; the residual heat will wilt it in seconds.
8. Add the lemon juice just before serving. The acidity acts as a “flavor bridge,” cutting through the earthiness of the rice and highlighting the savory herbs.

Expert Tips:

• The “Creamy” Hack: For a richer texture without dairy, take 1 cup of the finished soup (broth and rice) and blend it in a high-speed blender, then stir it back into the pot. This creates a creamy body using the rice starch.
• Thirst of the Rice: Wild rice continues to absorb liquid as it sits. If you are reheating this for meal prep, you will likely need to add an extra 1/2 cup of broth or water to loosen the consistency.