With thanksgiving just two days away, holiday hostesses everywhere are busy with details including last minute trips to the grocery store, preparing that favorite cranberry orange salad that grandma used to make every year and last minute house cleaning. The day after Thanksgiving it seems that we always have lots of leftover turkey on hand. My husband grows tired of turkey sandwiches in no time at all and says where’s the beef? Turkey vegetable wild rice soup is the perfect solution to the leftover turkey dilemma in my house. Your family will love it on these cool November days. This soup is also a nutritional superstar since it is chock full of antioxidant rich vegetables, healthy spices, broth, leftover turkey and wild rice. Wild rice is harvested in northern Minnesota and is an excellent source of fiber and magnesium. It is also a very good source of zinc, folate, phosphorus and iron as well. Wild rice is also a gluten free grain so can be enjoyed by people who must avoid or limit gluten in their diets. Since I am a Minnesota girl at heart, I really enjoy wild rice, especially as a side dish over the holiday season or in soups that I prepare this time of year.
Turkey Vegetable Wild Rice Soup is very nutritious, filling and perfect for waist watchers. Soup fills you up not out! A study published in the British Journal of Nutrition surveyed 20000 adults and found that on average, the soup eaters weighed less and had smaller waists than those who didn’t consume soup several times in a week. Soup is very satiating so it is a healthy first course for your meals. You will likely eat much less at your meal after you have consumed a bowl of soup. Creamy or cheesy soups are much higher in fat and calorie content however so choosing broth based soups would be more beneficial. Canned soups are also very high in sodium content so make your own with low sodium broths or choose low sodium or sodium reduced versions if you prefer to use canned soups. Be a food detective also by checking your food labels. Avoid broths or soups containing monosodium glutamate which is an excitotoxin.
The recipe calls for broth which is the broth from which you roast your turkey in. I add a cup of water in the roaster pan when I roast my turkey so that I will have plenty of broth to make gravy with and save in the refrigerator for soup the next day. If you would like to you can make bone broth from the turkey carcass after you have removed the meat from the bones. Google a recipe for turkey or chicken bone broth for preparation instructions. Bone broth is an excellent source of collagen, which is the protein found in vertebrae animals-in their bones, skin, cartilage, ligaments, tendons and bone marrow. As we age, our own cartilage in our bodies diminishes. Collagen from the turkey or chicken bone broth when consumed as a part of your diet on a regular basis may actually help restore our own cartilage according to Dr. Josh Axe, DC, DMN, CNS. Bone broths also contain minerals such as sulphur. calcium, magnesium and phosphorus that your body easily absorbs. The collagen and minerals in bone broth may be very beneficial for our joint health. Bone broth may also improve our gut health and is immune supportive according to a research study from the University of Nebraska which discovered that the amino acids produced when preparing chicken stock helped reduce inflammation in the respiratory system and improved digestion. Of course, we have all heard that consuming chicken soup is good for us when we have a cold or the flu and science supports this. This soup freezes well so you can keep it on hand in your freezer and easily prepare during cold and flu season.
- 2 cups diced cooked turkey
- 2 cups cooked wild rice
- 1 cup cooked fresh or frozen sliced carrots
- 1 cup chopped celery
- 1 cup fresh or frozen broccoli or okra
- 1 cup fresh sliced mushrooms
- 1 clove garlic, minced
- 1 TB coconut or olive oil
- 32 oz turkey or chicken broth or you may use chicken or turkey bone broth
- ½ tsp ground black pepper
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ chopped green onions or fresh chives
- ½ tsp cumin
- ½ tsp turmeric
- Melt the coconut or olive oil in a medium sized frying pan. Add chopped celery, green onions or chives and mushrooms. Saute until the vegetables are tender. Place these ingredients in a large pot or dutch oven on your stove. Add the remaining ingredients and stir well with a large spoon. cook on your stove until the soup boils and then simmer for at least one hour until all of the vegetables are tender. Serve immediately. You may also prepare this soup in a large crock pot. Place all of the ingredients in your crock pot and cook on the medium setting for three hours.
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Have a wonderful Thanksgiving. Take time to count your blessings!