Helping Hands in the Kitchen: Turkey and Rice Soup

Image shows a bowl of Turkey and Rice Soup, with chunks of tender turkey, fluffy white rice, and assorted vegetables in a savory broth.

If you’re looking for a comforting and hearty soup, look no further than this delicious Turkey and Rice Soup recipe. It’s a perfect way to use up leftover turkey. This soup is loaded with tender chunks of turkey, flavorful vegetables, and rice, all simmered together in a savory broth that will leave you feeling satisfied and content. So put on your apron and get ready to whip up a pot of this delicious soup that is sure to become a new family favorite.

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Knife, cutting board, large cooking pot with lid, stove top, and mixing spoon.

ESTIMATED COST: $10.00-$13.00
COST PER SERVING: $2.00-$2.15


  • 2 tbsp cooking oil (e.g. coconut, canola, olive, grapeseed oil)
  • 1 ea onion, chopped
  • 2-3 cloves garlic, chopped
  • 1 cup celery, chopped (optional)
  • 2 cups frozen carrots and pea blend (or plain carrots)
  • 2 cups cooked shredded turkey
  • 1 cup brown rice, rinsed
  • 6 cups low-sodium vegetable broth or water
  • 1 tsp thyme or oregano, dried (optional)
  • To taste, salt and pepper


  1. In a medium cooking pot over medium heat, add the oil. Reduce heat to a low and add the onion and a dash of salt. Sauté for 2-5 minutes, or until translucent.
  2. Next, add the garlic and sauté for an additional 3 minutes, or until fragrant.
  3. Add the remaining ingredients and bring to a boil. Reduce heat to a low, cover with a lid, and let simmer for 30-40 minutes, or until the rice is fully cooked.
  4. Can save fresh in your refrigerator for 5 days to in your freezer for up to 3 months.


Turkey and Rice Soup
Nutrition Facts
Serving Size: 2 cups
Servings: 5
Amount Per Serving & % Daily Value*
Calories: 353
Total Fat: 9.4g 12%
Saturated Fat 5.9g 29%
Cholesterol 42mg 14%
Sodium 174mg 8%
Total Carbohydrate 41.7g 15% 
Dietary Fiber 4.7g 17%
Sugars 5g
Protein 24g
Vitamin D 0mcg 0%
Calcium 51mg 4%
Iron 7mg 41%
Potassium 570mg 12%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Garlic: Contains a phytonutrient called allicin, which has been shown to help lower cholesterol and blood sugar levels. As well, garlic can support the immune system and has been shown to reduce the length and symptoms of colds. Try garlic in a stew, curry, or in stir fry.

Carrots: A great source of vitamin C, vitamin K, fiber, vitamin A, water, and potassium. Carrots contain beta-carotene, which has been shown to improve skin health by protecting the skin from UV light. Try carrots in a curry, roasted with spices, or on a salad.

Cloves of garlic and a bunch of carrots.

Recipe provided by Kristin Schaefer
Maryland University of Integrative Health