Turkey and Wild Rice Soup

Ingredients:

• 2 tablespoons MCT oil
• 1 small onion, chopped
• 2 medium carrots, chopped
• 2 medium stalks celery, chopped
• 3 cups cremini mushrooms, chopped
• 3/4 teaspoon salt
• 1/4 teaspoon ground pepper
• 2 tablespoons all-purpose flour
• 4 cups chicken broth
• 2 cups water
• 1 cup wild rice
• 1 cup green beans, chopped
• 2 1/2 cups shredded cooked turkey or chicken (about 12 oz.)
• 2 cups whole milk
• 1 tablespoon lemon juice
• 2 teaspoons fresh thyme (or 1/2 teaspoon dried)

Tools Needed:

• Large soup pot or Dutch oven
• Sharp knife
• Cutting board
• Measuring cups and spoons
• Wooden spoon or spatula
• 7 storage containers for meal prep
• Ladle

Cook Time:

• Prep time: 20 minutes
• Cook time: 60 minutes
• Total time: 80 minutes
• Yields: 7 servings

Instructions:

1. Prep Vegetables:
   • Chop onion, carrots, celery, mushrooms, and green beans
   • Measure out remaining ingredients
2. Build the Base (6-7 minutes):
   • Heat MCT oil in large pot over medium-high heat
   • Add onion, carrots, celery, mushrooms, salt, and pepper
   • Cook until vegetables soften and mushrooms release liquid (about 6 minutes)
   • Stir occasionally
3. Create the Roux (1 minute):
   • Sprinkle flour over vegetables
   • Cook, stirring constantly, until vegetables are coated and beginning to brown
4. Build the Soup Base:
   • Add broth and water
   • Scrape bottom of pot to release browned bits
   • Bring to a boil
5. Cook Rice (40 minutes):
   • Add wild rice
   • Reduce heat to maintain simmer
   • Cover and cook, stirring occasionally
6. Add Green Beans (10 minutes):
   • Stir in green beans
   • Continue cooking until beans are soft and rice is tender
7. Finish the Soup:
   • Add turkey (or chicken)
   • Pour in milk
   • Add lemon juice and thyme
   • Heat through, stirring gently
8. Meal Prep:
   • Allow soup to cool slightly
   • Divide evenly between 7 containers
   • Label with date

Info:

This hearty soup combines the nutty flavor of wild rice with tender vegetables and lean protein in a creamy, satisfying broth. It’s perfect for meal prep and actually improves in flavor over the first few days as the ingredients meld together.

Storage Tips:

• Refrigerate portions for up to 5 days
• Freeze for up to 3 months
• When reheating, add a splash of milk or broth if needed
• Stir gently while reheating to maintain vegetable texture

Extras:

• Add a bay leaf during cooking for extra flavor
• Substitute heavy cream for milk for a richer soup
• Add crushed red pepper flakes for heat
• Stir in baby spinach at the end for extra nutrients
• Top with fresh parsley before serving
• Serve with whole grain crackers or crusty bread

Nutritional Value (per serving):

• Calories: 310
• Total Fat: 12g
• Saturated Fat: 4g
• Cholesterol: 45mg
• Sodium: 620mg
• Total Carbohydrates: 35g
• Dietary Fiber: 4g
• Protein: 22g
• Iron: 2mg
• Calcium: 120mg
• Vitamin A: 70% DV
• Vitamin C: 15% DV

Health Benefits:

• Wild rice is high in antioxidants and protein
• Cremini mushrooms provide vitamin D and B vitamins
• Lean turkey offers protein with less fat than other meats
• Vegetables provide fiber and essential nutrients
• MCT oil may support energy levels and metabolism

Recipe Notes:

• For best results, don’t rush the vegetable softening stage
• Wild rice shouldn’t be mushy – it should maintain a slight chew
• If soup becomes too thick during storage, thin with broth when reheating
• Taste and adjust seasonings before final storage
• Can be made with leftover holiday turkey or rotisserie chicken

This Turkey and Wild Rice Soup is a perfect meal prep option that combines comfort food appeal with nutritious ingredients. Each serving provides a balanced meal with protein, complex carbohydrates, and vegetables in a satisfying, creamy broth. The recipe is designed to provide a week’s worth of lunches or dinners, making it an efficient and delicious solution for busy weeks.